Comparing Nutrients in 1 pound Acorns VS Crackers, saltines (includes oyster, soda, soup)

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%

Macro Nutrients

	Acorns	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Energy	60.5% 1755kcal	65.4% 1896kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	40.4% 39g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	23.4% 7.5g	32g per day for Men 19-50 years
Omega 3	NA	157% 2.5g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	114% 19.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	258% 336g	130g per day for Men 19-50 years
Sugars	NA	8.07% 5.85g	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	1.2% 0.86g	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	% 0.54g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	33.4% 12.7g	38g per day for Men 19-50 years
Protein	50% 28g	76.6% 43g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	265% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	170% 2.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	183% 29.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	48.6% 2.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	30% 0.39mg	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	152% 608μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	17% 0.41μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	96% 115μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, saltines (includes oyster, soda, soup)	Recommended Dietary Allowance
Calcium	18.6% 186mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	70% 0.63mg	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	316% 25.3mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	135% 3.1mg	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	66% 463mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	20.3% 689mg	3400mg per day for Men 19-50 years
Selenium	NA	85% 46.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	285% 4268mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, saltines (includes oyster, soda, soup) per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Crackers, saltines (includes oyster, soda, soup) to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Acorns has 1.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 6.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Raw Acorns.
• 1 pound of Acorns have insufficient amounts of Vitamin B12
• Both Raw Acorns as well as Crackers, saltines (includes oyster, soda, soup) have insufficient amounts of Vitamin A and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Crackers, saltines (includes oyster, soda, soup):

• 1 pound of Acorns has 2.2 times more Calcium, 4.5 times more Copper, 2.7 times more Magnesium, 1.9 times more Manganese and 3.5 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 7.1 times more Iron, 1.3 times more Phosphorus, more Sodium and 1.4 times more Zinc than Raw Acorns.
• 1 pound of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 2.8 times more Fat and 1.9 times more Saturated Fat than Crackers, saltines (includes oyster, soda, soup).
• While 1 lb of Crackers, saltines (includes oyster, soda, soup) contains 1.8 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Crackers, saltines (includes oyster, soda, soup) offer comparable quantities of Energy and Omega 6 per one pound.