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

Macros Ratio

	Protein	Fat	Carbs
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, gluten-free, multi-seeded and multigrain	Acorns	Recommended Dietary Allowance
Energy	71% 2055kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	29.3% 9.4g	44% 14g	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	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	231% 301g	142% 185g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, gluten-free, multi-seeded and multigrain	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.6% 0.94mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60.4% 0.78mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	137% 22mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	129% 1.68mg	184% 2.4mg	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	99% 395μg	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	Acorns	Recommended Dietary Allowance
Calcium	108% 1080mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	277% 2.5mg	313% 2.8mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	177% 744mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	483% 11mg	264% 6.06mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	51% 1728mg	72% 2445mg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.44% 16.3g	3.42% 127g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Crackers, gluten-free, multi-seeded and multigrain versus 1 lb of Acorns 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 Acorns:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 1.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Acorns.
• While 1 lb of Raw Acorns contains 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorns provide similar amounts of Vitamin B5 per one pound.
• Both Crackers, gluten-free, multi-seeded and multigrain as well as Raw Acorns 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 Acorns:

• 1 pound of Crackers, gluten-free, multi-seeded and multigrain has 5.8 times more Calcium, 3.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 4.7 times more Phosphorus, more Sodium and 5.2 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 1.4 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorns 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 1.6 times more Carbohydrate and 1.8 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 1.5 times more Fat and 1.5 times more Saturated Fat than Crackers, gluten-free, multi-seeded and multigrain.
• Both Crackers, gluten-free, multi-seeded and multigrain and Acorns offer comparable quantities of Energy and Omega 6 per one pound.