Comparing Nutrients in 1 pound Crackers, matzo, plain VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, matzo, plain	Acorns	Recommended Dietary Allowance
Energy	61.8% 1792kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	3.2% 1.03g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	15.2% 2.6g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	292% 380g	142% 185g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	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	36% 13.6g	NA	38g per day for Men 19-50 years
Protein	81% 45.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	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	146% 1.76mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	102% 1.3mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	110% 17.7mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	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	19.3% 77μg	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	1.8% 0.27mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.13% 1.36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Acorns	Recommended Dietary Allowance
Calcium	5.9% 59mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	30.2% 0.27mg	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	179% 14.3mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	128% 2.95mg	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	57.7% 404mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	15% 508mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	304% 167μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.1mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.53% 19.5g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, plain VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, matzo, plain 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, matzo, plain vs Acorns:

• 1 pound of Crackers, matzo, plain has 3.5 times more Vitamin B1, 2.5 times more Vitamin B2 and 2.1 times more Vitamin B3 than Acorns.
• While 1 lb of Raw Acorns contains 1.6 times more Vitamin B5, 4.6 times more Vitamin B6 and 5.1 times more Vitamin B9 than Crackers, matzo, plain.
• Both Crackers, matzo, plain 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, matzo, plain vs Acorns:

• 1 pound of Crackers, matzo, plain has 4 times more Iron and 1.3 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 3.2 times more Calcium, 10.4 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese and 4.8 times more Potassium than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Acorns contain similar levels of Phosphorus per one pound.
• 1 pound of Crackers, matzo, plain lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, plain has 2.1 times more Carbohydrate and 1.6 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 17 times more Fat, 13.7 times more Saturated Fat and 8.1 times more Omega 6 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Acorns offer comparable quantities of Energy per one pound.