Comparing Nutrients in 300 calories Crackers, melba toast, plain VS Acorns

Weight per 300 calories

• Crackers, melba toast, plain: 77g
• Acorns: 77.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Crackers, melba toast, plain or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Crackers, melba toast, plain	13%	8%	79%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, melba toast, plain	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.54% 2.46g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	1.07% 0.34g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	3.4% 0.055g	NA	1.6g per day for Men 19-50 years
Omega 6	5.48% 0.93g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.3% 59g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	1% 0.72g	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	12.8% 4.85g	NA	38g per day for Men 19-50 years
Protein	16.6% 9.3g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Crackers, melba toast, plain	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.8% 3.16mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.7% 0.53mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.8% 0.075mg	31.5% 0.41mg	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	24% 95μg	17% 67.4μg	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	2.2% 0.33mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.58% 0.69μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, melba toast, plain	Acorns	Recommended Dietary Allowance
Calcium	7.15% 71.5mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	53.5% 0.48mg	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	35.6% 2.85mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	11% 45.4mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	45% 1.04mg	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	21.5% 151mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	4.57% 155mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	48.7% 26.8μg	NA	55μg per day for Men 19-50 years
Sodium	30.7% 460mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.11% 3.92g	0.58% 21.6g	3700g per day for Men 19-50 years

Crackers, Melba Toast, Plain VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Crackers, melba toast, plain or Acorns?

Lets compare vitamin content per 300 calories of Crackers, melba toast, plain vs Acorns:

• 300 calories of Crackers, melba toast, plain have 3.7 times more Vitamin B1, 2.3 times more Vitamin B2, 2.2 times more Vitamin B3 and 1.4 times more Vitamin B9 than Acorns.
• While 300 kcal of Raw Acorns contain 5.4 times more Vitamin B6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Acorns provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Crackers, melba toast, plain have insufficient amounts of Vitamin B6
• Both Crackers, melba toast, plain as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Crackers, melba toast, plain vs Acorns:

• 300 calories of Crackers, melba toast, plain have 2.3 times more Calcium, 4.6 times more Iron, 2.5 times more Phosphorus, more Sodium and 3.9 times more Zinc than Acorns.
• While 300 kcal of Raw Acorns contain 2.2 times more Copper and 2.7 times more Potassium than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Acorns contain similar levels of Magnesium and Manganese per 300 calories.
• 300 calories of Crackers, melba toast, plain lack sufficient amounts of Potassium
• 300 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 300 calories:

• 300 calories of Crackers, melba toast, plain have 1.9 times more Carbohydrate and 2 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 7.5 times more Fat, 7 times more Saturated Fat and 3.8 times more Omega 6 than Crackers, melba toast, plain.
• Both Crackers, melba toast, plain and Acorns offer comparable quantities of Energy per 300 calories.
• 300 calories of Crackers, melba toast, plain provide inadequate amounts of Omega 6