Comparing Nutrients in 5 ounces Acorns VS Pancakes, whole-wheat, dry mix, incomplete

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pancakes, whole-wheat, dry mix, incomplete	15%	4%	81%

Macro Nutrients

	Acorns	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Energy	19% 549kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	2.2% 2.13g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	NA	2.66% 0.043g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	4.8% 0.82g	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	77.4% 101g	130g per day for Men 19-50 years
Sugars	NA	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	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	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	67.2% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	24.8% 0.32mg	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	29% 116μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pancakes, whole-wheat, dry mix, incomplete	Recommended Dietary Allowance
Calcium	5.8% 58mg	63.6% 636mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	88% 0.79mg	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	139% 11mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	35% 147mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	138% 3.17mg	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	158% 1108mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	18.6% 631mg	3400mg per day for Men 19-50 years
Selenium	NA	98% 54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	134% 2011mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	25.3% 2.78mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.34% 12.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pancakes, whole-wheat, dry mix, incomplete per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Pancakes, whole-wheat, dry mix, incomplete to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Pancakes, whole-wheat, dry mix, incomplete:

• 5 ounces of Acorns have 2.3 times more Vitamin B6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 5.1 times more Vitamin B1, 9.2 times more Vitamin B2 and 3.7 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Pancakes, whole-wheat, dry mix, incomplete provide similar amounts of Vitamin B5 and Vitamin B9 per five ounces.
• Both Raw Acorns as well as Pancakes, whole-wheat, dry mix, incomplete have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Pancakes, whole-wheat, dry mix, incomplete:

• 5 ounces of Acorns have 1.2 times more Potassium than Pancakes, whole-wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 11 times more Calcium, 9.9 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 9.9 times more Phosphorus, more Sodium and 3.8 times more Zinc than Raw Acorns.
• Both Acorns and Pancakes, whole-wheat, dry mix, incomplete contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 15.9 times more Fat, 12.7 times more Saturated Fat and 8 times more Omega 6 than Pancakes, whole-wheat, dry mix, incomplete.
• While 5 oz of Pancakes, whole-wheat, dry mix, incomplete contain 1.7 times more Carbohydrate and 2.1 times more Protein than Raw Acorns.
• Both Acorns and Pancakes, whole-wheat, dry mix, incomplete offer comparable quantities of Energy per five ounces.