Comparing Nutrients in 1 pound Crackers, rye, wafers, seasoned VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Acorn Flour	Recommended Dietary Allowance
Energy	59.6% 1728kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	43% 41.7g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	18.2% 5.84g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	90% 1.44g	NA	1.6g per day for Men 19-50 years
Omega 6	87.6% 15g	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	258% 335g	191% 248g	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	249% 95g	NA	38g per day for Men 19-50 years
Protein	73% 41g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	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	119% 1.43mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	70% 11.2mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	50.6% 2.53mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	66.3% 0.86mg	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	59% 236μg	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	0.5% 0.45mg	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, rye, wafers, seasoned	Acorn Flour	Recommended Dietary Allowance
Calcium	20% 200mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	249% 2.25mg	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	172% 13.8mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	114% 481mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	468% 10.8mg	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	199% 1393mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	60.6% 2059mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	268% 147μg	NA	55μg per day for Men 19-50 years
Sodium	268% 4023mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.49% 18g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Acorn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Acorn Flour:

• 1 pound of Crackers, rye, wafers, seasoned has 2.2 times more Vitamin B1 and 1.4 times more Vitamin B2 than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.7 times more Vitamin B5, 3.6 times more Vitamin B6 and 2.2 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Acorn Flour provide similar amounts of Vitamin B3 per one pound.
• Both Crackers, rye, wafers, seasoned 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, rye, wafers, seasoned vs Acorn Flour:

• 1 pound of Crackers, rye, wafers, seasoned has 2.5 times more Iron, 1.4 times more Manganese, 3 times more Phosphorus, more Sodium and 4 times more Zinc than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.6 times more Potassium than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Acorn Flour contain similar levels of Calcium, Copper and Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Crackers, rye, wafers, seasoned has 1.4 times more Carbohydrate and 1.2 times more Protein than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.3 times more Energy, 3.3 times more Fat, 3 times more Saturated Fat and 1.8 times more Omega 6 than Crackers, rye, wafers, seasoned.