Comparing Nutrients in 1 kilogram Acorns VS Crackers, melba toast, rye (includes pumpernickel)

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, melba toast, rye (includes pumpernickel)	12%	8%	80%

Macro Nutrients

	Acorns	Crackers, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Energy	133% 3870kcal	134% 3890kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	14% 4.53g	32g per day for Men 19-50 years
Omega 3	NA	66.3% 1.06g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	595% 773g	130g per day for Men 19-50 years
Sugars	NA	NA	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	211% 80g	38g per day for Men 19-50 years
Protein	110% 61.5g	207% 116g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, melba toast, rye (includes pumpernickel)	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	394% 4.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	295% 47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	97% 4.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	66% 0.86mg	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	213% 850μg	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	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, melba toast, rye (includes pumpernickel)	Recommended Dietary Allowance
Calcium	41% 410mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	446% 4mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	321% 7.38mg	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	261% 1830mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	56.8% 1930mg	3400mg per day for Men 19-50 years
Selenium	NA	704% 387μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	599% 8990mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	124% 13.6mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.32% 49g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, melba toast, rye (includes pumpernickel) per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorns vs Crackers, melba toast, rye (includes pumpernickel):

• 1 kilogram of Acorns has 1.5 times more Vitamin B5 and 6.1 times more Vitamin B6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 4.2 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Crackers, melba toast, rye (includes pumpernickel) provide similar amounts of Vitamin B9 per one kilogram.
• Both Raw Acorns as well as Crackers, melba toast, rye (includes pumpernickel) 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, rye (includes pumpernickel):

• 1 kilogram of Acorns has 1.5 times more Copper, 1.6 times more Magnesium, 1.8 times more Manganese and 2.8 times more Potassium than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 1.9 times more Calcium, 4.7 times more Iron, 2.3 times more Phosphorus, more Sodium and 2.7 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 7 times more Fat, 6.8 times more Saturated Fat and 3.7 times more Omega 6 than Crackers, melba toast, rye (includes pumpernickel).
• While 1 kg of Crackers, melba toast, rye (includes pumpernickel) contains 1.9 times more Carbohydrate and 1.9 times more Protein than Raw Acorns.
• Both Acorns and Crackers, melba toast, rye (includes pumpernickel) offer comparable quantities of Energy per one kilogram.