Comparing Nutrients in 1 kilogram Acorns VS Cookies, peanut butter sandwich, regular

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cookies, peanut butter sandwich, regular	7%	39%	54%

Macro Nutrients

	Acorns	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Energy	133% 3870kcal	165% 4780kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	218% 211g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	156% 50g	32g per day for Men 19-50 years
Omega 3	NA	67% 1.07g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	217% 37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	505% 656g	130g per day for Men 19-50 years
Sugars	NA	489% 354g	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	50% 19g	38g per day for Men 19-50 years
Protein	110% 61.5g	157% 88g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	271% 3.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	202% 2.63mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	234% 37.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	183% 9.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	107% 1.4mg	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	153% 610μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	96% 2.3μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	125% 18.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	32.5% 39μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cookies, peanut butter sandwich, regular	Recommended Dietary Allowance
Calcium	41% 410mg	53% 530mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	263% 2.37mg	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	325% 26mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	117% 490mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	397% 9.1mg	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	269% 1880mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	56.5% 1920mg	3400mg per day for Men 19-50 years
Selenium	NA	140% 77μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	245% 3680mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	96% 10.6mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cookies, peanut butter sandwich, regular per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Cookies, peanut butter sandwich, regular to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Acorns has 3.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 2.9 times more Vitamin B1, 2.2 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5 and more Vitamin B12 than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin B12
• Both Raw Acorns as well as Cookies, peanut butter sandwich, regular have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Cookies, peanut butter sandwich, regular:

• 1 kilogram of Acorns has 2.6 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 2.8 times more Potassium than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.3 times more Calcium, 3.3 times more Iron, 2.4 times more Phosphorus, more Sodium and 2.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.2 times more Omega 6 than Cookies, peanut butter sandwich, regular.
• While 1 kg of Cookies, peanut butter sandwich, regular contains 1.6 times more Saturated Fat, 1.6 times more Carbohydrate and 1.4 times more Protein than Raw Acorns.
• Both Acorns and Cookies, peanut butter sandwich, regular offer comparable quantities of Energy and Fat per one kilogram.