Comparing Nutrients in 1 pound Acorns VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	8%	15%	77%

Macro Nutrients

	Acorns	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Energy	60.5% 1755kcal	59.3% 1719kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	29.8% 29g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	18.5% 5.93g	32g per day for Men 19-50 years
Omega 3	NA	17% 0.27g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	263% 342g	130g per day for Men 19-50 years
Sugars	NA	196% 142g	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	71.6% 27.2g	38g per day for Men 19-50 years
Protein	50% 28g	67.2% 37.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	475% 4277μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	356% 4.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	373% 4.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	356% 57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	68.2% 3.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	439% 5.7mg	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	99% 395μg	285% 1139μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	5.67% 0.14μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	1.5% 1.36mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.94% 9.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry	Recommended Dietary Allowance
Calcium	18.6% 186mg	139% 1393mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	141% 1.27mg	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	44.8% 3.6mg	641% 51.3mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	91% 381mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	469% 10.8mg	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	51% 358mg	194% 1361mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	37.4% 1270mg	3400mg per day for Men 19-50 years
Selenium	NA	132% 72.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	151% 2263mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	76.3% 8.4mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.8% 29.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 471.5 times 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 and 2.9 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin A
• Both Raw Acorns as well as Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry have insufficient amounts of Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry:

• 1 pound of Acorns has 2.2 times more Copper and 1.9 times more Potassium than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 7.5 times more Calcium, 14.3 times more Iron, 1.4 times more Magnesium, 1.8 times more Manganese, 3.8 times more Phosphorus, more Sodium and 3.6 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 3.7 times more Fat, 2.4 times more Saturated Fat and 3.6 times more Omega 6 than Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry.
• While 1 lb of Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry contains 1.9 times more Carbohydrate and 1.3 times more Protein than Raw Acorns.
• Both Acorns and Cereals, QUAKER, Instant Oatmeal, fruit and cream variety, dry offer comparable quantities of Energy per one pound.