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

Weight per 300 calories

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

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

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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Acorns	Crackers, melba toast, plain	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	19.8% 3.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	10.7% 0.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	5.8% 0.075mg	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	17% 67.4μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.2% 0.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.58% 0.69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 300 calories:

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