Comparing Nutrients in 7 ounces Dried Acorns VS Cereals ready-to-eat, QUAKER, Christmas Crunch

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cereals ready-to-eat, QUAKER, Christmas Crunch	4%	11%	85%

Macro Nutrients

	Dried Acorns	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Energy	35% 1010kcal	27% 788kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	9.9% 9.6g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	19% 6.1g	32g per day for Men 19-50 years
Omega 3	NA	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	8.4% 1.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	131% 171g	130g per day for Men 19-50 years
Sugars	NA	121% 88g	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	13.6% 5.16g	38g per day for Men 19-50 years
Protein	28.7% 16g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Vitamin A	0% 0μg	5.95% 53.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	270% 3.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	282% 3.66mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	270% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	14.7% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	333% 4.32mg	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	57% 228μg	763% 3050μg	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	0.22% 0.2mg	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	5.56% 0.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	1.8% 2.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Cereals ready-to-eat, QUAKER, Christmas Crunch	Recommended Dietary Allowance
Calcium	10.7% 107mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	33.3% 0.3mg	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	25.8% 2.06mg	491% 39.3mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	26% 109mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	NA	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	29% 204mg	47.6% 333mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	11% 369mg	3400mg per day for Men 19-50 years
Selenium	NA	23.5% 13μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	96% 1437mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	295% 32.5mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.13% 4.96g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cereals ready-to-eat, QUAKER, Christmas Crunch per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Dried Acorns have 2.5 times more Vitamin B5 than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain more Vitamin A, 11 times more Vitamin B1, 12 times more Vitamin B2, 9 times more Vitamin B3, 3.1 times more Vitamin B6 and 13.4 times more Vitamin B9 than Dried Acorns.
• 7 ounces of Dried Acorns have insufficient amounts of Vitamin A
• Both Dried Acorns as well as Cereals ready-to-eat, QUAKER, Christmas Crunch have insufficient amounts of Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Cereals ready-to-eat, QUAKER, Christmas Crunch:

• 7 ounces of Dried Acorns have 4.9 times more Calcium, 5.4 times more Copper, 1.5 times more Magnesium and 3.8 times more Potassium than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 19 times more Iron, 1.6 times more Phosphorus, more Sodium and 24.4 times more Zinc than Dried Acorns.
• 7 ounces of Cereals ready-to-eat, QUAKER, Christmas Crunch lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 1.3 times more Energy, 6.5 times more Fat, 1.3 times more Saturated Fat, 8.4 times more Omega 6 and 1.8 times more Protein than Cereals ready-to-eat, QUAKER, Christmas Crunch.
• While 7 oz of Cereals ready-to-eat, QUAKER, Christmas Crunch contain 1.6 times more Carbohydrate than Dried Acorns.