Comparing Nutrients in 1 kilogram Waffles, gluten-free, frozen, ready-to-heat VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Energy	91% 2630kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	91% 88.4g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	24.4% 7.8g	128% 41g	32g per day for Men 19-50 years
Omega 3	481% 7.7g	NA	1.6g per day for Men 19-50 years
Omega 6	94% 16g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	331% 431g	413% 537g	130g per day for Men 19-50 years
Sugars	24% 17.3g	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	6.9% 5g	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	% 4.3g	NA	g per day for Men 19-50 years
Sucrose	% 7.9g	NA	g per day for Men 19-50 years
Fiber	37% 14g	NA	38g per day for Men 19-50 years
Protein	48.6% 27g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	66.7% 0.8mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.8% 0.4mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	113% 18mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	51.5% 0.67mg	535% 6.95mg	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	20% 80μg	288% 1150μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	1117% 27μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	64% 9.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	93% 111μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Calcium	40% 400mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	909% 8.2mg	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	78.8% 6.3mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	74% 310mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	340% 7.8mg	593% 13.6mg	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	513% 3590mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	36.5% 1240mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	337% 5050mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.5% 5mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	11.7% 434g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Waffles, gluten-free, frozen, ready-to-heat versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat vs Dried Acorns:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has more Vitamin B12 than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 10.4 times more Vitamin B6 and 14.4 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• 1 kilogram of Dried Acorns have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Waffles, gluten-free, frozen, ready-to-heat vs Dried Acorns:

• 1 kilogram of Waffles, gluten-free, frozen, ready-to-heat has 3.5 times more Phosphorus and more Sodium than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.4 times more Calcium, 9.2 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 5.7 times more Potassium and 1.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 1.9 times more Energy, 3.6 times more Fat, 5.2 times more Saturated Fat, 3.8 times more Omega 6 and 3 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Dried Acorns offer comparable quantities of Carbohydrate per one kilogram.