Comparing Nutrients in 500 calories Acorns VS Snacks, granola bars, hard, chocolate chip

Weight per 500 calories

• Acorns: 129g
• Snacks, granola bars, hard, chocolate chip: 114g

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

Discover which food has more nutrients per 500 calories - Acorns or Snacks, granola bars, hard, chocolate chip?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Snacks, granola bars, hard, chocolate chip	6%	32%	62%

Macro Nutrients

	Acorns	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	19% 18.6g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	40.7% 13g	32g per day for Men 19-50 years
Omega 3	NA	3.57% 0.057g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	8.2% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	NA	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	NA	13.2% 5.02g	38g per day for Men 19-50 years
Protein	14% 7.95g	15% 8.33g	56g per day for Men 19-50 years

Vitamins

	Acorns	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.25% 2.3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	8.8% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	3.96% 0.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	11.6% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	5.1% 0.066mg	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	28% 112μg	3.7% 15μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0.48% 0.011μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0.13% 0.11mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Snacks, granola bars, hard, chocolate chip	Recommended Dietary Allowance
Calcium	5.3% 53mg	8.8% 88mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	33% 0.3mg	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	12.8% 1.02mg	43.5% 3.5mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	19.6% 82mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	74.8% 1.72mg	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	14.6% 102mg	33.3% 233mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	8.43% 287mg	3400mg per day for Men 19-50 years
Selenium	NA	26% 14.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	26% 393mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.074% 2.74g	3700g per day for Men 19-50 years

Acorns VS Snacks, Granola Bars, Hard, Chocolate Chip Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Snacks, granola bars, hard, chocolate chip?

Lets compare vitamin content per 500 calories of Acorns vs Snacks, granola bars, hard, chocolate chip:

• 500 calories of Acorns have 1.3 times more Vitamin B2, 3.7 times more Vitamin B3, 1.6 times more Vitamin B5, 10.3 times more Vitamin B6 and 7.6 times more Vitamin B9 than Snacks, granola bars, hard, chocolate chip.
• While 500 kcal of Snacks, granola bars, hard, chocolate chip contain 1.4 times more Vitamin B1 than Raw Acorns.
• 500 calories of Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin B2, Vitamin B3, Vitamin B6 and Vitamin B9
• Both Raw Acorns as well as Snacks, granola bars, hard, chocolate chip have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Acorns vs Snacks, granola bars, hard, chocolate chip:

• 500 calories of Acorns have 2.7 times more Copper and 2.4 times more Potassium than Snacks, granola bars, hard, chocolate chip.
• While 500 kcal of Snacks, granola bars, hard, chocolate chip contain 3.4 times more Iron, 2.3 times more Phosphorus, more Sodium and 3.3 times more Zinc than Raw Acorns.
• Both Acorns and Snacks, granola bars, hard, chocolate chip contain similar levels of Magnesium and Manganese per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Zinc
• 500 calories of Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Potassium
• Both Raw Acorns as well as Snacks, granola bars, hard, chocolate chip lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 1.7 times more Fat and 4.3 times more Omega 6 than Snacks, granola bars, hard, chocolate chip.
• While 500 kcal of Snacks, granola bars, hard, chocolate chip contain 3.2 times more Saturated Fat and 1.6 times more Carbohydrate than Raw Acorns.
• Both Acorns and Snacks, granola bars, hard, chocolate chip offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Snacks, granola bars, hard, chocolate chip provide inadequate amounts of Omega 6