Comparing Nutrients in 5 ounces Acorns VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	10%	32%	58%

Macro Nutrients

	Acorns	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Energy	19% 549kcal	22.3% 648kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	23.5% 23g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	72% 94g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	% 0g	g per day for Men 19-50 years
Fiber	NA	NA	38g per day for Men 19-50 years
Protein	15.6% 8.7g	29.6% 16.6g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	NA	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	NA	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	NA	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar	Recommended Dietary Allowance
Calcium	5.8% 58mg	16% 162mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	21% 0.19mg	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	75.5% 6.04mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	8.77% 37mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	37% 0.85mg	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	36% 251mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	8.3% 282mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	82.6% 1239mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	18.7% 2.06mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.12% 4.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• Both Raw Acorns and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar have similar amounts of vitamins per 5 oz

Comparing minerals per 5 ounces for Acorns vs Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar:

• 5 ounces of Acorns have 4.7 times more Copper, 2.4 times more Magnesium, 2.2 times more Manganese and 2.7 times more Potassium than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 2.8 times more Calcium, 5.4 times more Iron, 2.2 times more Phosphorus, more Sodium and 2.8 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.5 times more Fat than Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar.
• While 5 oz of Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar contain 1.6 times more Carbohydrate and 1.9 times more Protein than Raw Acorns.
• Both Acorns and Pepperidge Farm, Goldfish, Baked Snack Crackers, Cheddar offer comparable quantities of Energy per five ounces.