Comparing Nutrients in 1 kilogram Acorns VS Cookies, graham crackers, chocolate-coated

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cookies, graham crackers, chocolate-coated	3%	45%	52%

Macro Nutrients

	Acorns	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Energy	133% 3870kcal	172% 5000kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	538% 172g	32g per day for Men 19-50 years
Omega 3	NA	33% 0.53g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	265% 45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	3.45% 10mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	514% 668g	130g per day for Men 19-50 years
Sugars	NA	514% 373g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	NA	NA	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	58% 22g	38g per day for Men 19-50 years
Protein	110% 61.5g	71.4% 40g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	225% 2.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	115% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	106% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	75.4% 3.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	49.2% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	125% 500μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	41.7% 1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.1% 1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	1.67% 10IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	66% 9.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.3% 64μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cookies, graham crackers, chocolate-coated	Recommended Dietary Allowance
Calcium	41% 410mg	46% 460mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	216% 1.94mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	99% 7.9mg	250% 20mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	38% 160mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	202% 4.64mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	113% 790mg	124% 870mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	78.5% 2670mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	177% 2650mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	18% 2mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cookies, graham crackers, chocolate-coated per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Cookies, graham crackers, chocolate-coated to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Acorns has 1.9 times more Vitamin B5, 8.3 times more Vitamin B6 and 1.7 times more Vitamin B9 than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 2.4 times more Vitamin B1, 1.3 times more Vitamin B2 and more Vitamin B12 than Raw Acorns.
• Both Acorns and Cookies, graham crackers, chocolate-coated provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Acorns have insufficient amounts of Vitamin B12
• Both Raw Acorns as well as Cookies, graham crackers, chocolate-coated have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cookies, graham crackers, chocolate-coated:

• 1 kilogram of Acorns has 3.2 times more Copper, 3.9 times more Magnesium, 2.9 times more Manganese, 2 times more Potassium and 2.6 times more Zinc than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 2.5 times more Iron and more Sodium than Raw Acorns.
• Both Acorns and Cookies, graham crackers, chocolate-coated contain similar levels of Calcium and Phosphorus per one kilogram.
• 1 kilogram of Cookies, graham crackers, chocolate-coated lack sufficient amounts of Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.5 times more Protein than Cookies, graham crackers, chocolate-coated.
• While 1 kg of Cookies, graham crackers, chocolate-coated contains 1.3 times more Energy, 5.5 times more Saturated Fat and 1.6 times more Carbohydrate than Raw Acorns.
• Both Acorns and Cookies, graham crackers, chocolate-coated offer comparable quantities of Fat and Omega 6 per one kilogram.