Comparing Nutrients in 1 pound Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%
Acorns	6%	53%	41%

Macro Nutrients

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Acorns	Recommended Dietary Allowance
Energy	69.8% 2023kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	NA	44% 14g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	123% 21g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 292g	142% 185g	130g per day for Men 19-50 years
Sugars	6.26% 4.54g	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	% 4.54g	NA	g per day for Men 19-50 years
Fiber	193% 73.5g	NA	38g per day for Men 19-50 years
Protein	98% 54.7g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Acorns	Recommended Dietary Allowance
Vitamin A	NA	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	79.4% 0.95mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	76.8% 1mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	153% 24.4mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	NA	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	NA	99% 395μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Acorns	Recommended Dietary Allowance
Calcium	101% 1012mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	325% 2.92mg	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	180% 14.4mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	214% 898mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	497% 11.4mg	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	273% 1914mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	63.6% 2164mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	162% 89.4μg	NA	55μg per day for Men 19-50 years
Sodium	178% 2663mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	122% 13.4mg	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: Mary's Gone Crackers, Original Crackers, Organic Gluten Free VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Mary's Gone Crackers, Original Crackers, Organic Gluten Free versus 1 lb of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Acorns:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 3 times more Vitamin B3 than Acorns.

Comparing minerals per 1 pound for Mary's Gone Crackers, Original Crackers, Organic Gluten Free vs Acorns:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 5.4 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 5.3 times more Phosphorus, more Sodium and 5.8 times more Zinc than Acorns.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Acorns contain similar levels of Copper and Potassium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Mary's Gone Crackers, Original Crackers, Organic Gluten Free has 1.6 times more Carbohydrate and 2 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 1.5 times more Fat than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• Both Mary's Gone Crackers, Original Crackers, Organic Gluten Free and Acorns offer comparable quantities of Energy per one pound.