Comparing Nutrients in 1 pound Acorns VS Crackers, standard snack-type, with whole wheat

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, standard snack-type, with whole wheat	6%	35%	59%

Macro Nutrients

	Acorns	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Energy	60.5% 1755kcal	72.4% 2100kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	83.4% 81g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	61.6% 19.7g	32g per day for Men 19-50 years
Omega 3	NA	253% 4.05g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	188% 32g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	239% 310g	130g per day for Men 19-50 years
Sugars	NA	65.3% 47.3g	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	1.13% 0.82g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 44g	g per day for Men 19-50 years
Fiber	NA	58.5% 22.2g	38g per day for Men 19-50 years
Protein	50% 28g	59% 33g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, standard snack-type, with whole wheat	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	121% 1.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	84.8% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	126% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	63% 0.82mg	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	65.8% 263μg	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	87.7% 13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	53.7% 64.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, standard snack-type, with whole wheat	Recommended Dietary Allowance
Calcium	18.6% 186mg	75.7% 757mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	99% 0.89mg	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	207% 16.6mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	50.8% 213mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	181% 4.15mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	28% 948mg	3400mg per day for Men 19-50 years
Selenium	NA	71.8% 39.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	226% 3393mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	45.8% 5.03mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.33% 12.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, standard snack-type, with whole wheat per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Crackers, standard snack-type, with whole wheat to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Acorns has 1.5 times more Vitamin B5, 2.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 2.9 times more Vitamin B1, 2.1 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Crackers, standard snack-type, with whole wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Crackers, standard snack-type, with whole wheat:

• 1 pound of Acorns has 3.2 times more Copper, 1.3 times more Magnesium, 1.5 times more Manganese and 2.6 times more Potassium than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 4.1 times more Calcium, 4.6 times more Iron, 4.5 times more Phosphorus, more Sodium and 2.2 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 1.3 times more Fat than Crackers, standard snack-type, with whole wheat.
• While 1 lb of Crackers, standard snack-type, with whole wheat contains 1.4 times more Saturated Fat, 1.5 times more Omega 6 and 1.7 times more Carbohydrate than Raw Acorns.
• Both Acorns and Crackers, standard snack-type, with whole wheat offer comparable quantities of Energy and Protein per one pound.