Comparing Nutrients in 5 ounces Waffles, gluten-free, frozen, ready-to-heat VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Energy	13% 373kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.5g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	3.46% 1.1g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	68.2% 1.1g	NA	1.6g per day for Men 19-50 years
Omega 6	13.3% 2.26g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47% 61g	58.5% 76g	130g per day for Men 19-50 years
Sugars	3.4% 2.45g	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	0.98% 0.71g	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	% 0.61g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	6.9% 3.86g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.45% 0.11mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.36% 0.057mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.56mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.6% 0.68mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.3% 0.095mg	75.8% 0.99mg	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	2.83% 11.3μg	40.8% 163μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	158% 3.8μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	9.07% 1.36mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	13% 15.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Waffles, gluten-free, frozen, ready-to-heat	Dried Acorns	Recommended Dietary Allowance
Calcium	5.67% 56.7mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	14% 0.13mg	129% 1.16mg	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	11% 0.89mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	10.5% 44mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	84% 1.93mg	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	72.7% 509mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	5.17% 176mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	1.03% 0.57μg	NA	55μg per day for Men 19-50 years
Sodium	47.7% 716mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.44% 0.71mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	1.66% 61.5g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Waffles, gluten-free, frozen, ready-to-heat VS Dried Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Waffles, gluten-free, frozen, ready-to-heat versus 5 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Waffles, gluten-free, frozen, ready-to-heat vs Dried Acorns:

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have more Vitamin B12 than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.9 times more Vitamin B1, 3.9 times more Vitamin B2, 1.3 times more Vitamin B3, 2 times more Vitamin B5, 10.4 times more Vitamin B6 and 14.4 times more Vitamin B9 than Waffles, gluten-free, frozen, ready-to-heat.
• 5 ounces of Dried Acorns have insufficient amounts of Vitamin B12
• Both Waffles, gluten-free, frozen, ready-to-heat as well as Dried Acorns have insufficient amounts of Vitamin A and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Waffles, gluten-free, frozen, ready-to-heat vs Dried Acorns:

• 5 ounces of Waffles, gluten-free, frozen, ready-to-heat have 3.5 times more Phosphorus and more Sodium than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.4 times more Calcium, 9.2 times more Copper, 1.7 times more Iron, 2.6 times more Magnesium, 1.7 times more Manganese, 5.7 times more Potassium and 1.3 times more Zinc than Waffles, gluten-free, frozen, ready-to-heat.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dried Acorns contain 1.9 times more Energy, 3.6 times more Fat, 5.2 times more Saturated Fat, 3.8 times more Omega 6 and 3 times more Protein than Waffles, gluten-free, frozen, ready-to-heat.
• Both Waffles, gluten-free, frozen, ready-to-heat and Dried Acorns offer comparable quantities of Carbohydrate per five ounces.