Comparing Nutrients in 1 pound Rice crackers VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Rice crackers	10%	11%	79%
Acorns	6%	53%	41%

Macro Nutrients

	Rice crackers	Acorns	Recommended Dietary Allowance
Energy	65% 1887kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	23.4% 22.7g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	44% 14g	32g per day for Men 19-50 years
Omega 3	16.7% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	42.2% 7.18g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	288% 375g	142% 185g	130g per day for Men 19-50 years
Sugars	0% 0g	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	0% 0g	NA	38g per day for Men 19-50 years
Protein	81% 45.4g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Rice crackers	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	165% 1.98mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.2% 0.46mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	157% 25mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	147% 7.35mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	193% 2.5mg	184% 2.4mg	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	25% 100μg	99% 395μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	38% 5.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.94% 9.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice crackers	Acorns	Recommended Dietary Allowance
Calcium	0% 0mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	313% 2.8mg	0.9mg per day for Men 19-50 years
Fluoride	0% 0μg	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	0% 0mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	168% 708mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	803% 18.5mg	264% 6.06mg	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	235% 1642mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	32.4% 1102mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	210% 116μg	NA	55μg per day for Men 19-50 years
Sodium	70.5% 1057mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	91% 9.98mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.013% 0.5g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice crackers VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice crackers versus 1 lb of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rice crackers vs Acorns:

• 1 pound of Rice crackers has 3.9 times more Vitamin B1, 3 times more Vitamin B3 and 2.3 times more Vitamin B5 than Acorns.
• While 1 lb of Raw Acorns contains 4 times more Vitamin B9 than Rice crackers.
• Both Rice crackers and Acorns provide similar amounts of Vitamin B2 and Vitamin B6 per one pound.
• Both Rice crackers as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Rice crackers vs Acorns:

• 1 pound of Rice crackers has 2.5 times more Magnesium, 3 times more Manganese, 4.6 times more Phosphorus, more Sodium and 4.3 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains more Calcium, 2.1 times more Copper, more Iron and 2.2 times more Potassium than Rice crackers.
• 1 pound of Rice crackers lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice crackers has 2 times more Carbohydrate and 1.6 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 4.8 times more Fat, more Saturated Fat and 2.9 times more Omega 6 than Rice crackers.
• Both Rice crackers and Acorns offer comparable quantities of Energy per one pound.