Comparing Nutrients in 1 kilogram Acorns VS Crackers, cream, La Moderna Rikis Cream Crackers

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, cream, La Moderna Rikis Cream Crackers	6%	38%	56%

Macro Nutrients

	Acorns	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Energy	133% 3870kcal	160% 4640kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	201% 195g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	82.3% 26.3g	32g per day for Men 19-50 years
Omega 3	NA	12.5% 0.2g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	36% 6.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	499% 649g	130g per day for Men 19-50 years
Sugars	NA	144% 104g	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	15% 11g	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	% 9.5g	g per day for Men 19-50 years
Sucrose	NA	% 79.7g	g per day for Men 19-50 years
Fiber	NA	63% 24g	38g per day for Men 19-50 years
Protein	110% 61.5g	128% 72g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	333% 8μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, cream, La Moderna Rikis Cream Crackers	Recommended Dietary Allowance
Calcium	41% 410mg	734% 7340mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	126% 1.13mg	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	830% 66.4mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	367% 8.45mg	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	143% 1000mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	34.4% 1170mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	501% 7520mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	374% 41mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.2% 44.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, cream, La Moderna Rikis Cream Crackers per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains more Vitamin B12 than Raw Acorns.
• 1 kilogram of Acorns have insufficient amounts of Vitamin B12

Comparing minerals per 1 kilogram for Acorns vs Crackers, cream, La Moderna Rikis Cream Crackers:

• 1 kilogram of Acorns has 5.5 times more Copper, 2.2 times more Magnesium, 1.6 times more Manganese and 4.6 times more Potassium than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 17.9 times more Calcium, 8.4 times more Iron, 1.3 times more Phosphorus, more Sodium and 8.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.2 times more Fat and 7.5 times more Omega 6 than Crackers, cream, La Moderna Rikis Cream Crackers.
• While 1 kg of Crackers, cream, La Moderna Rikis Cream Crackers contains 1.6 times more Carbohydrate than Raw Acorns.
• Both Acorns and Crackers, cream, La Moderna Rikis Cream Crackers offer comparable quantities of Energy, Saturated Fat and Protein per one kilogram.