Comparing Nutrients in 5 ounces Crackers, rye, wafers, seasoned VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, rye, wafers, seasoned	9%	20%	71%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, rye, wafers, seasoned	Acorns	Recommended Dietary Allowance
Energy	18.6% 540kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	13.4% 13g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	5.7% 1.82g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	NA	1.6g per day for Men 19-50 years
Omega 6	27.4% 4.65g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80.5% 105g	44.4% 57.8g	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	78% 29.6g	NA	38g per day for Men 19-50 years
Protein	22.8% 12.8g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, rye, wafers, seasoned	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.3% 0.45mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.3% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.5mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.79mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.7% 0.27mg	57.6% 0.75mg	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	18.4% 73.7μg	31% 123μg	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	0.16% 0.14mg	0% 0mg	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

	Crackers, rye, wafers, seasoned	Acorns	Recommended Dietary Allowance
Calcium	6.24% 62.4mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	98% 0.88mg	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	54% 4.3mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	35.8% 150mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	146% 3.36mg	82.4% 1.9mg	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	62% 435mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	19% 644mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	83.8% 46μg	NA	55μg per day for Men 19-50 years
Sodium	84% 1257mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33% 3.6mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.15% 5.67g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, rye, wafers, seasoned VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, rye, wafers, seasoned versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Crackers, rye, wafers, seasoned vs Acorns:

• 5 ounces of Crackers, rye, wafers, seasoned have 2.8 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Acorns.
• While 5 oz of Raw Acorns contain 1.3 times more Vitamin B5, 2.8 times more Vitamin B6 and 1.7 times more Vitamin B9 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, rye, wafers, seasoned vs Acorns:

• 5 ounces of Crackers, rye, wafers, seasoned have 3.8 times more Iron, 1.7 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus, more Sodium and 5 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 1.3 times more Copper than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Acorns contain similar levels of Calcium and Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, rye, wafers, seasoned have 1.8 times more Carbohydrate and 1.5 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 2.6 times more Fat, 2.4 times more Saturated Fat and 1.4 times more Omega 6 than Crackers, rye, wafers, seasoned.
• Both Crackers, rye, wafers, seasoned and Acorns offer comparable quantities of Energy per five ounces.