Comparing Nutrients in 1 pound Crackers, matzo, whole-wheat VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, whole-wheat	14%	4%	82%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, matzo, whole-wheat	Acorns	Recommended Dietary Allowance
Energy	55% 1592kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	7% 6.8g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	3.44% 1.1g	44% 14g	32g per day for Men 19-50 years
Omega 3	9.36% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	16.5% 2.8g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	275% 358g	142% 185g	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	141% 53.5g	NA	38g per day for Men 19-50 years
Protein	106% 59.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, whole-wheat	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	138% 1.66mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	95% 1.23mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.5mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	112% 5.62mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	55.5% 0.72mg	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	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

	Crackers, matzo, whole-wheat	Acorns	Recommended Dietary Allowance
Calcium	10.4% 104mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	176% 1.6mg	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	264% 21mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	145% 608mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	690% 16mg	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	198% 1383mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	42% 1433mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	619% 341μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.59% 21.8g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, matzo, whole-wheat VS Acorns per 1 lb

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

• 1 pound of Crackers, matzo, whole-wheat has 3.3 times more Vitamin B1, 2.3 times more Vitamin B2, 3 times more Vitamin B3 and 1.7 times more Vitamin B5 than Acorns.
• While 1 lb of Raw Acorns contains 3.3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat 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, whole-wheat vs Acorns:

• 1 pound of Crackers, matzo, whole-wheat has 5.9 times more Iron, 2.2 times more Magnesium, 2.6 times more Manganese, 3.9 times more Phosphorus and 5.1 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 1.8 times more Calcium, 1.8 times more Copper and 1.7 times more Potassium than Crackers, matzo, whole-wheat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, matzo, whole-wheat has 1.9 times more Carbohydrate and 2.1 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 15.9 times more Fat, 12.8 times more Saturated Fat and 7.4 times more Omega 6 than Crackers, matzo, whole-wheat.
• Both Crackers, matzo, whole-wheat and Acorns offer comparable quantities of Energy per one pound.