Comparing Nutrients in 1 pound Snacks, popcorn, air-popped VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Snacks, popcorn, air-popped	13%	10%	77%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Snacks, popcorn, air-popped	Dried Acorns	Recommended Dietary Allowance
Energy	60.5% 1755kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	21.2% 20.6g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	9.03% 2.9g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	15.3% 0.24g	NA	1.6g per day for Men 19-50 years
Omega 6	60.4% 10.3g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	271% 353g	187% 243g	130g per day for Men 19-50 years
Sugars	5.44% 3.95g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 3.27g	NA	g per day for Men 19-50 years
Fiber	173% 65.8g	NA	38g per day for Men 19-50 years
Protein	105% 58.7g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Snacks, popcorn, air-popped	Dried Acorns	Recommended Dietary Allowance
Vitamin A	5.04% 45.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.3% 0.47mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.4% 10.5mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46.3% 2.3mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.8% 0.71mg	242% 3.15mg	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	35% 141μg	130% 522μg	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	8.77% 1.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.54% 5.44μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Snacks, popcorn, air-popped	Dried Acorns	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	132% 1.2mg	412% 3.7mg	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	181% 14.5mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	156% 653mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	219% 5.05mg	269% 6.2mg	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	232% 1624mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	44% 1492mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	0% 0μg	NA	55μg per day for Men 19-50 years
Sodium	2.4% 36.3mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.41% 15g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Snacks, popcorn, air-popped VS Dried Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Snacks, popcorn, air-popped versus 1 lb of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Snacks, popcorn, air-popped vs Dried Acorns:

• 1 lb of Dried Acorns contains 1.4 times more Vitamin B1, 1.9 times more Vitamin B2, 1.8 times more Vitamin B5, 4.4 times more Vitamin B6 and 3.7 times more Vitamin B9 than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dried Acorns provide similar amounts of Vitamin B3 per one pound.
• Both Snacks, popcorn, air-popped as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Snacks, popcorn, air-popped vs Dried Acorns:

• 1 pound of Snacks, popcorn, air-popped has 3.1 times more Iron, 1.8 times more Magnesium, 3.5 times more Phosphorus and 4.6 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 7.7 times more Calcium, 3.1 times more Copper and 2.2 times more Potassium than Snacks, popcorn, air-popped.
• Both Snacks, popcorn, air-popped and Dried Acorns contain similar levels of Manganese per one pound.
• 1 pound of Snacks, popcorn, air-popped lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Snacks, popcorn, air-popped has 1.4 times more Carbohydrate and 1.6 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.3 times more Energy, 6.9 times more Fat, 6.4 times more Saturated Fat and 2.7 times more Omega 6 than Snacks, popcorn, air-popped.