Comparing Nutrients in 500 calories Crackers, matzo, plain VS Acorns

Weight per 500 calories

• Crackers, matzo, plain: 127g
• Acorns: 129g

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

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Crackers, matzo, plain	10%	3%	87%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, matzo, plain	Acorns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.83% 1.77g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	0.89% 0.29g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	2.53% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	4.24% 0.72g	35% 5.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	0.51% 0.37g	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	10% 3.8g	NA	38g per day for Men 19-50 years
Protein	22.6% 12.7g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Crackers, matzo, plain	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	41% 0.49mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.3% 0.37mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30.8% 4.93mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	52.5% 0.68mg	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	5.38% 21.5μg	28% 112μg	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	0.51% 0.076mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.32% 0.38μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, matzo, plain	Acorns	Recommended Dietary Allowance
Calcium	1.65% 16.5mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	89% 0.8mg	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	50% 4mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	35.8% 0.82mg	75% 1.73mg	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	16% 113mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	4.17% 142mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	85% 46.7μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.83% 0.86mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.15% 5.44g	0.97% 36g	3700g per day for Men 19-50 years

Crackers, Matzo, Plain VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Crackers, matzo, plain or Acorns?

Lets compare vitamin content per 500 calories of Crackers, matzo, plain vs Acorns:

• 500 calories of Crackers, matzo, plain have 3.4 times more Vitamin B1, 2.4 times more Vitamin B2 and 2.1 times more Vitamin B3 than Acorns.
• While 500 kcal of Raw Acorns contain 1.6 times more Vitamin B5, 4.7 times more Vitamin B6 and 5.2 times more Vitamin B9 than Crackers, matzo, plain.
• 500 calories of Crackers, matzo, plain have insufficient amounts of Vitamin B9
• Both Crackers, matzo, plain as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Crackers, matzo, plain vs Acorns:

• 500 calories of Crackers, matzo, plain have 3.9 times more Iron than Acorns.
• While 500 kcal of Raw Acorns contain 10.6 times more Copper, 2.5 times more Magnesium, 2.1 times more Manganese and 4.9 times more Potassium than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Acorns contain similar levels of Phosphorus per 500 calories.
• 500 calories of Crackers, matzo, plain lack sufficient amounts of Copper, Magnesium and Potassium
• Both Crackers, matzo, plain as well as Raw Acorns lack sufficient amounts of Calcium and Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Crackers, matzo, plain have 2 times more Carbohydrate and 1.6 times more Protein than Acorns.
• While 500 kcal of Raw Acorns contain 17.4 times more Fat, 14 times more Saturated Fat and 8.2 times more Omega 6 than Crackers, matzo, plain.
• Both Crackers, matzo, plain and Acorns offer comparable quantities of Energy per 500 calories.
• 500 calories of Crackers, matzo, plain provide inadequate amounts of Omega 6