Comparing Nutrients in 5 ounces Acorns VS Cracker, meal

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cracker, meal	10%	4%	86%

Macro Nutrients

	Acorns	Cracker, meal	Recommended Dietary Allowance
Energy	19% 549kcal	18.7% 543kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.5% 2.4g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.2% 0.38g	32g per day for Men 19-50 years
Omega 3	NA	3.46% 0.055g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	5.7% 0.97g	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	88.2% 115g	130g per day for Men 19-50 years
Sugars	NA	0.65% 0.47g	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	9.7% 3.7g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	23.5% 13g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cracker, meal	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	82.2% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	51% 0.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	50.6% 8.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	13.2% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	4.25% 0.055mg	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	48% 193μg	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% 0mg	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	4.06% 0.61mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.35% 0.43μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cracker, meal	Recommended Dietary Allowance
Calcium	5.8% 58mg	3.26% 32.6mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	35.4% 0.32mg	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	82.2% 6.58mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.1% 34mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	58% 1.34mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	NA	109% 60μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	8.9% 0.98mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.29% 10.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cracker, meal per 5 oz

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

Lets compare vitamin content per 5 ounces of Acorns vs Cracker, meal:

• 5 ounces of Acorns have 1.5 times more Vitamin B5 and 13.5 times more Vitamin B6 than Cracker, meal.
• While 5 oz of Cracker, meal contain 6.2 times more Vitamin B1, 4 times more Vitamin B2, 3.1 times more Vitamin B3 and 1.6 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Cracker, meal have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Cracker, meal:

• 5 ounces of Acorns have 1.8 times more Calcium, 2.8 times more Copper, 2.6 times more Magnesium, 1.4 times more Manganese and 4.7 times more Potassium than Cracker, meal.
• While 5 oz of Cracker, meal contain 5.9 times more Iron, 1.3 times more Phosphorus and 1.4 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 14 times more Fat, 11.4 times more Saturated Fat and 6.7 times more Omega 6 than Cracker, meal.
• While 5 oz of Cracker, meal contain 2 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Cracker, meal offer comparable quantities of Energy per five ounces.