Comparing Nutrients in 1 kilogram Acorns VS Crackers, melba toast, plain

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, melba toast, plain	13%	8%	79%

Macro Nutrients

	Acorns	Crackers, melba toast, plain	Recommended Dietary Allowance
Energy	133% 3870kcal	134% 3900kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	14% 4.45g	32g per day for Men 19-50 years
Omega 3	NA	44.4% 0.71g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	71% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	589% 766g	130g per day for Men 19-50 years
Sugars	NA	13% 9.4g	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	166% 63g	38g per day for Men 19-50 years
Protein	110% 61.5g	216% 121g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	210% 2.73mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	139% 6.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	75.4% 0.98mg	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	310% 1240μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	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	28.7% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.5% 9μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, melba toast, plain	Recommended Dietary Allowance
Calcium	41% 410mg	93% 930mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	321% 2.9mg	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	463% 37mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	491% 11.3mg	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	280% 1960mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	59.4% 2020mg	3400mg per day for Men 19-50 years
Selenium	NA	633% 348μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	399% 5980mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	183% 20mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.38% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, melba toast, plain per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Crackers, melba toast, plain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Crackers, melba toast, plain:

• 1 kilogram of Acorns has 5.4 times more Vitamin B6 than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Crackers, melba toast, plain provide similar amounts of Vitamin B5 per one kilogram.
• Both Raw Acorns as well as Crackers, melba toast, plain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Crackers, melba toast, plain:

• 1 kilogram of Acorns has 2.1 times more Copper and 2.7 times more Potassium than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 2.3 times more Calcium, 4.7 times more Iron, 2.5 times more Phosphorus, more Sodium and 3.9 times more Zinc than Raw Acorns.
• Both Acorns and Crackers, melba toast, plain contain similar levels of Magnesium and Manganese per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 7.5 times more Fat, 7 times more Saturated Fat and 3.8 times more Omega 6 than Crackers, melba toast, plain.
• While 1 kg of Crackers, melba toast, plain contains 1.9 times more Carbohydrate and 2 times more Protein than Raw Acorns.
• Both Acorns and Crackers, melba toast, plain offer comparable quantities of Energy per one kilogram.