Comparing Nutrients in 1 pound Dried Acorns VS Cereals ready-to-eat, Post, Waffle Crisp

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cereals ready-to-eat, Post, Waffle Crisp	7%	11%	82%

Macro Nutrients

	Dried Acorns	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Energy	79.6% 2309kcal	61% 1769kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	23.4% 22.7g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	26.4% 0.42g	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	43% 7.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	290% 376g	130g per day for Men 19-50 years
Sugars	NA	217% 157g	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	NA	52.5% 20g	38g per day for Men 19-50 years
Protein	65.6% 36.7g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Vitamin A	0% 0μg	373% 3357μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	472% 5.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	488% 6.35mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	473% 75.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	593% 7.7mg	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	130% 522μg	378% 1510μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	945% 22.7μg	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	101% 603IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	12% 1.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	4.54% 5.44μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Cereals ready-to-eat, Post, Waffle Crisp	Recommended Dietary Allowance
Calcium	24.5% 245mg	11% 109mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	101% 0.91mg	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	59% 4.7mg	510% 41mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	77.8% 327mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	NA	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	66.7% 467mg	154% 1075mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	28.3% 962mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	180% 2703mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	309% 34mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.31% 11.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cereals ready-to-eat, Post, Waffle Crisp per 1 lb

Compare the macro and micronutrient content in 1 lb of Dried Acorns versus 1 lb of Cereals ready-to-eat, Post, Waffle Crisp to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Dried Acorns vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains more Vitamin A, 8.4 times more Vitamin B1, 9.1 times more Vitamin B2, 6.9 times more Vitamin B3, 2.4 times more Vitamin B6, 2.9 times more Vitamin B9 and more Vitamin B12 than Dried Acorns.
• 1 pound of Dried Acorns have insufficient amounts of Vitamin A and Vitamin B12
• Both Dried Acorns as well as Cereals ready-to-eat, Post, Waffle Crisp have insufficient amounts of Vitamin C in one pound.

Comparing minerals per 1 pound for Dried Acorns vs Cereals ready-to-eat, Post, Waffle Crisp:

• 1 pound of Dried Acorns has 2.3 times more Calcium, 4.1 times more Copper and 3.3 times more Potassium than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 8.7 times more Iron, 2.3 times more Phosphorus, more Sodium and 11.2 times more Zinc than Dried Acorns.
• Both Dried Acorns and Cereals ready-to-eat, Post, Waffle Crisp contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Acorns has 1.3 times more Energy, 6.3 times more Fat, 4.5 times more Saturated Fat, 3.8 times more Omega 6 and 1.2 times more Protein than Cereals ready-to-eat, Post, Waffle Crisp.
• While 1 lb of Cereals ready-to-eat, Post, Waffle Crisp contains 1.5 times more Carbohydrate than Dried Acorns.