Comparing Nutrients in 1 pound Acorns VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	60.5% 1755kcal	71% 2055kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	74% 72g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	29.3% 9.4g	32g per day for Men 19-50 years
Omega 3	NA	263% 4.2g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	134% 23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	231% 301g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.9g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.9g	g per day for Men 19-50 years
Fiber	NA	122% 46.3g	38g per day for Men 19-50 years
Protein	50% 28g	91% 51g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	78.6% 0.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	60.4% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	137% 22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	129% 1.68mg	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	39.7% 159μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	45.4% 6.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	51.8% 62μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	18.6% 186mg	108% 1080mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	277% 2.5mg	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	160% 13mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	177% 744mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	483% 11mg	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	242% 1696mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	51% 1728mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	132% 1987mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	109% 12mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.44% 16.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, gluten-free, multi-seeded and multigrain per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Acorns has 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 per one pound.
• Both Raw Acorns as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 1 pound of Acorns has 1.4 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 5.8 times more Calcium, 3.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 4.7 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 1.5 times more Fat and 1.5 times more Saturated Fat than Crackers, gluten-free, multi-seeded and multigrain.
• While 1 lb of Crackers, gluten-free, multi-seeded and multigrain contains 1.6 times more Carbohydrate and 1.8 times more Protein than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Omega 6 per one pound.