Comparing Nutrients in 5 ounces Acorns VS Cereals ready-to-eat, POST, ALPHA-BITS

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals ready-to-eat, POST, ALPHA-BITS	10%	10%	80%

Macro Nutrients

	Acorns	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Energy	19% 549kcal	19% 551kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	6.72% 6.52g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	4.87% 1.56g	32g per day for Men 19-50 years
Omega 3	NA	6.82% 0.11g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	14.4% 2.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	87.6% 114g	130g per day for Men 19-50 years
Sugars	NA	41% 29.8g	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	26.5% 10g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	117% 1050μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	154% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	153% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	148% 23.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	185% 2.4mg	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	31% 123μg	236% 945μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	295% 7.1μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	31.5% 28.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	63% 378IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.93% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals ready-to-eat, POST, ALPHA-BITS	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.96% 49.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	47.2% 0.43mg	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	14% 1.1mg	532% 42.5mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	33.4% 140mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	NA	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% 112mg	62.6% 438mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	11% 378mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	56% 839mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	64.4% 7.1mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.046% 1.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals ready-to-eat, POST, ALPHA-BITS per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 370.5 times more Vitamin A, 11.6 times more Vitamin B1, 11.9 times more Vitamin B2, 9.1 times more Vitamin B3, 3.2 times more Vitamin B6, 7.7 times more Vitamin B9, more Vitamin B12 and more Vitamin C than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, ALPHA-BITS provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C

Comparing minerals per 5 ounces for Acorns vs Cereals ready-to-eat, POST, ALPHA-BITS:

• 5 ounces of Acorns have 2.1 times more Copper and 2 times more Potassium than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 38 times more Iron, 1.6 times more Magnesium, 3.9 times more Phosphorus, more Sodium and 9.8 times more Zinc than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, ALPHA-BITS contain similar levels of Calcium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 5.2 times more Fat, 2.8 times more Saturated Fat and 2.7 times more Omega 6 than Cereals ready-to-eat, POST, ALPHA-BITS.
• While 5 oz of Cereals ready-to-eat, POST, ALPHA-BITS contain 2 times more Carbohydrate and 1.6 times more Protein than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, ALPHA-BITS offer comparable quantities of Energy per five ounces.