Comparing Nutrients in 5 ounces Acorns VS Snacks, tortilla chips, ranch-flavor

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Snacks, tortilla chips, ranch-flavor	6%	44%	50%

Macro Nutrients

	Acorns	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Energy	19% 549kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	36% 35g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	15.7% 5g	32g per day for Men 19-50 years
Omega 3	NA	21% 0.33g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	110% 18.7g	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	68.4% 89g	130g per day for Men 19-50 years
Sugars	NA	5.92% 4.3g	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	0.66% 0.48g	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	% 0.62g	g per day for Men 19-50 years
Sucrose	NA	% 1.5g	g per day for Men 19-50 years
Fiber	NA	15% 5.67g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Acorns	Snacks, tortilla chips, ranch-flavor	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	5.67% 0.068mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	6.54% 0.085mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	22% 0.28mg	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	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	1.65% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Snacks, tortilla chips, ranch-flavor	Recommended Dietary Allowance
Calcium	5.8% 58mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	16% 0.14mg	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	24.5% 1.96mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	29.4% 123mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	22.5% 0.52mg	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	51% 357mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	10.8% 367mg	3400mg per day for Men 19-50 years
Selenium	NA	19% 10.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	49% 736mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.12% 4.45g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Snacks, tortilla chips, ranch-flavor per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Snacks, tortilla chips, ranch-flavor to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Acorns have 2.3 times more Vitamin B1, 2 times more Vitamin B2, 1.4 times more Vitamin B3 and 2.6 times more Vitamin B6 than Snacks, tortilla chips, ranch-flavor.
• Both Acorns and Snacks, tortilla chips, ranch-flavor provide similar amounts of Vitamin B5 per five ounces.
• Both Raw Acorns as well as Snacks, tortilla chips, ranch-flavor have insufficient amounts of Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Snacks, tortilla chips, ranch-flavor:

• 5 ounces of Acorns have 6.1 times more Copper, 3.7 times more Manganese and 2.1 times more Potassium than Snacks, tortilla chips, ranch-flavor.
• While 5 oz of Snacks, tortilla chips, ranch-flavor contain 3.3 times more Calcium, 1.7 times more Iron, 1.4 times more Magnesium, 3.2 times more Phosphorus, more Sodium and 2.8 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Snacks, tortilla chips, ranch-flavor contain 1.3 times more Energy, 2.9 times more Omega 6 and 1.5 times more Carbohydrate than Raw Acorns.
• Both Acorns and Snacks, tortilla chips, ranch-flavor offer comparable quantities of Fat, Saturated Fat and Protein per five ounces.