Comparing Nutrients in 1 pound Crackers, gluten-free, multi-seeded and multigrain VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Acorn Flour	Recommended Dietary Allowance
Energy	71% 2055kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	263% 4.2g	NA	1.6g per day for Men 19-50 years
Omega 6	134% 23g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	191% 248g	130g per day for Men 19-50 years
Sugars	5.4% 3.9g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	122% 46.3g	NA	38g per day for Men 19-50 years
Protein	91% 51g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	240% 3.12mg	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	39.7% 159μg	129% 517μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	45.4% 6.8mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	51.8% 62μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, gluten-free, multi-seeded and multigrain	Acorn Flour	Recommended Dietary Allowance
Calcium	108% 1080mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	308% 2.77mg	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	160% 13mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	344% 7.9mg	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	242% 1696mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	NA	55μg per day for Men 19-50 years
Sodium	132% 1987mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, gluten-free, multi-seeded and multigrain VS Acorn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multi-seeded and multigrain versus 1 lb of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Crackers, gluten-free, multi-seeded and multigrain vs Acorn Flour:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorn Flour provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Crackers, gluten-free, multi-seeded and multigrain vs Acorn Flour:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 5.5 times more Calcium, 2.3 times more Iron, 1.5 times more Magnesium, 1.4 times more Manganese, 3.6 times more Phosphorus, more Sodium and 4.1 times more Zinc than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorn Flour contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.2 times more Carbohydrate and 1.5 times more Protein than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.9 times more Fat and 1.9 times more Saturated Fat than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorn Flour offer comparable quantities of Energy and Omega 6 per one pound.