Comparing Nutrients in 5 ounces Acorns VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	19% 549kcal	22% 642kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	23% 22.5g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	9.16% 2.93g	32g per day for Men 19-50 years
Omega 3	NA	82% 1.3g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	42% 7.14g	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	72.3% 94g	130g per day for Men 19-50 years
Sugars	NA	1.7% 1.2g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	38% 14.5g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	28.5% 16g	56g per day for Men 19-50 years

Vitamins

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	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	24.6% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	19% 0.25mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	43% 6.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	23.8% 1.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	40.3% 0.52mg	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	12.4% 49.6μg	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	14% 2.13mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	16% 19.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	5.8% 58mg	33.7% 337mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	86.5% 0.78mg	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	50% 4mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	55.3% 232mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	151% 3.47mg	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	75.7% 530mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	16% 540mg	3400mg per day for Men 19-50 years
Selenium	NA	45% 24.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	41.4% 621mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	34% 3.74mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Crackers, gluten-free, multi-seeded and multigrain per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 5 ounces of Acorns have 1.4 times more Vitamin B6 and 2.5 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.9 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Acorns as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 5 ounces of Acorns have 1.4 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 5.8 times more Calcium, 3.6 times more Iron, 2.6 times more Magnesium, 1.8 times more Manganese, 4.7 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.5 times more Fat and 1.5 times more Saturated Fat than Crackers, gluten-free, multi-seeded and multigrain.
• While 5 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.6 times more Carbohydrate and 1.8 times more Protein than Raw Acorns.
• Both Acorns and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Omega 6 per five ounces.