Comparing Nutrients in 5 ounces Crackers, saltines (includes oyster, soda, soup) VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Crackers, saltines (includes oyster, soda, soup)	9%	19%	72%
Acorns	6%	53%	41%

Macro Nutrients

	Crackers, saltines (includes oyster, soda, soup)	Acorns	Recommended Dietary Allowance
Energy	20.4% 593kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	12.6% 12.2g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	7.32% 2.34g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	49% 0.78g	NA	1.6g per day for Men 19-50 years
Omega 6	35.6% 6.06g	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	80.7% 105g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	2.52% 1.83g	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	0.37% 0.27g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	10.4% 3.97g	NA	38g per day for Men 19-50 years
Protein	24% 13.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Crackers, saltines (includes oyster, soda, soup)	Acorns	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	83% 1mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57% 9.13mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.76mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.38% 0.12mg	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	47.5% 190μg	31% 123μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	5.3% 0.13μg	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	11% 1.63mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	30% 36μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Crackers, saltines (includes oyster, soda, soup)	Acorns	Recommended Dietary Allowance
Calcium	2.7% 27mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	22% 0.2mg	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	99% 7.9mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	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	20.7% 145mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	6.34% 215mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	26.5% 14.6μg	NA	55μg per day for Men 19-50 years
Sodium	89% 1334mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.9% 0.98mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.19% 7.16g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Crackers, saltines (includes oyster, soda, soup) VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Crackers, saltines (includes oyster, soda, soup) 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, saltines (includes oyster, soda, soup) vs Acorns:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 6.3 times more Vitamin B1, 4.1 times more Vitamin B2, 3.5 times more Vitamin B3, 1.5 times more Vitamin B9 and more Vitamin B12 than Acorns.
• While 5 oz of Raw Acorns contain 1.3 times more Vitamin B5 and 6.1 times more Vitamin B6 than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Acorns have insufficient amounts of Vitamin B12
• Both Crackers, saltines (includes oyster, soda, soup) as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Crackers, saltines (includes oyster, soda, soup) vs Acorns:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 7.1 times more Iron, 1.3 times more Phosphorus, more Sodium and 1.4 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 2.2 times more Calcium, 4.5 times more Copper, 2.7 times more Magnesium, 1.9 times more Manganese and 3.5 times more Potassium than Crackers, saltines (includes oyster, soda, soup).
• 5 ounces of Crackers, saltines (includes oyster, soda, soup) lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Crackers, saltines (includes oyster, soda, soup) have 1.8 times more Carbohydrate and 1.5 times more Protein than Acorns.
• While 5 oz of Raw Acorns contain 2.8 times more Fat and 1.9 times more Saturated Fat than Crackers, saltines (includes oyster, soda, soup).
• Both Crackers, saltines (includes oyster, soda, soup) and Acorns offer comparable quantities of Energy and Omega 6 per five ounces.