Comparing Nutrients in 5 ounces Acorns VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	12%	4%	84%

Macro Nutrients

	Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Energy	19% 549kcal	17.6% 512kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.64% 2.57g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	5.4% 0.086g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	6% 1.02g	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	87.8% 114g	130g per day for Men 19-50 years
Sugars	NA	17.3% 12.6g	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	48.5% 18.4g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	28.4% 16g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	76.8% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	76.4% 12.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	24.7% 1.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	94% 1.2mg	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	122% 489μg	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	0.16% 0.14mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.86% 0.88mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.36% 2.83μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals ready-to-eat, POST, GRAPE-NUTS Cereal	Recommended Dietary Allowance
Calcium	5.8% 58mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	53.5% 0.48mg	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	496% 39.7mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	42% 176mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	199% 4.6mg	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	95% 662mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	16.7% 567mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	44% 659mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	26.7% 2.93mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals ready-to-eat, POST, GRAPE-NUTS Cereal per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal 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, GRAPE-NUTS Cereal:

• 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 5.8 times more Vitamin B1, 4.7 times more Vitamin B3, 1.6 times more Vitamin B6 and 4 times more Vitamin B9 than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal provide similar amounts of Vitamin B2 and Vitamin B5 per five ounces.
• Both Raw Acorns as well as Cereals ready-to-eat, POST, GRAPE-NUTS Cereal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Cereals ready-to-eat, POST, GRAPE-NUTS Cereal:

• 5 ounces of Acorns have 1.3 times more Calcium, 1.8 times more Copper and 1.3 times more Potassium than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 35.4 times more Iron, 2 times more Magnesium, 2.4 times more Manganese, 5.9 times more Phosphorus, more Sodium and 4.1 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 13.2 times more Fat, 9.1 times more Saturated Fat and 6.4 times more Omega 6 than Cereals ready-to-eat, POST, GRAPE-NUTS Cereal.
• While 5 oz of Cereals ready-to-eat, POST, GRAPE-NUTS Cereal contain 2 times more Carbohydrate and 1.8 times more Protein than Raw Acorns.
• Both Acorns and Cereals ready-to-eat, POST, GRAPE-NUTS Cereal offer comparable quantities of Energy per five ounces.