Comparing Nutrients in 1 pound Acorns VS Snacks, rice cakes, brown rice, buckwheat, unsalted

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Snacks, rice cakes, brown rice, buckwheat, unsalted	9%	8%	83%

Macro Nutrients

	Acorns	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Energy	60.5% 1755kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	16.4% 16g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	9.07% 2.9g	32g per day for Men 19-50 years
Omega 3	NA	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	28% 4.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	NA	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	NA	38g per day for Men 19-50 years
Protein	50% 28g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Acorns	Snacks, rice cakes, brown rice, buckwheat, unsalted	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	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	230% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	105% 5.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	45.4% 0.59mg	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	24% 95μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Snacks, rice cakes, brown rice, buckwheat, unsalted	Recommended Dietary Allowance
Calcium	18.6% 186mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	192% 1.72mg	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	64.6% 5.17mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	163% 685mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	1219% 28mg	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	246% 1724mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	40% 1356mg	3400mg per day for Men 19-50 years
Selenium	NA	135% 74.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	103% 11.3mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.72% 26.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Snacks, rice cakes, brown rice, buckwheat, unsalted per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Acorns has 2 times more Vitamin B1, 4.1 times more Vitamin B6 and 4.1 times more Vitamin B9 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 4.4 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Snacks, rice cakes, brown rice, buckwheat, unsalted provide similar amounts of Vitamin B2 per one pound.
• Both Raw Acorns as well as Snacks, rice cakes, brown rice, buckwheat, unsalted have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Snacks, rice cakes, brown rice, buckwheat, unsalted:

• 1 pound of Acorns has 3.7 times more Calcium, 1.6 times more Copper and 1.8 times more Potassium than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 1.4 times more Iron, 2.4 times more Magnesium, 4.6 times more Manganese, 4.8 times more Phosphorus and 4.9 times more Zinc than Raw Acorns.
• 1 pound of Snacks, rice cakes, brown rice, buckwheat, unsalted lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 6.8 times more Fat, 4.8 times more Saturated Fat and 4.4 times more Omega 6 than Snacks, rice cakes, brown rice, buckwheat, unsalted.
• While 1 lb of Snacks, rice cakes, brown rice, buckwheat, unsalted contains 2 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Snacks, rice cakes, brown rice, buckwheat, unsalted offer comparable quantities of Energy per one pound.