Comparing Nutrients in 7 ounces Dried Acorns VS Crackers, gluten-free, multi-seeded and multigrain

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Crackers, gluten-free, multi-seeded and multigrain	10%	31%	59%

Macro Nutrients

	Dried Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Energy	35% 1010kcal	31% 899kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	32.4% 31.4g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	13% 4.1g	32g per day for Men 19-50 years
Omega 3	NA	115% 1.84g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	58.8% 10g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	101% 132g	130g per day for Men 19-50 years
Sugars	NA	2.35% 1.7g	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	% 1.7g	g per day for Men 19-50 years
Fiber	NA	53.3% 20.2g	38g per day for Men 19-50 years
Protein	28.7% 16g	40% 22.3g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	34.4% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	26.4% 0.34mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	60% 9.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	33.3% 1.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	56.5% 0.73mg	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	17.4% 69.5μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	20% 2.98mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.7% 27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Crackers, gluten-free, multi-seeded and multigrain	Recommended Dietary Allowance
Calcium	10.7% 107mg	47.2% 472mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	121% 1.1mg	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	70.2% 5.6mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	211% 4.86mg	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	106% 742mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	22.2% 756mg	3400mg per day for Men 19-50 years
Selenium	NA	62.8% 34.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	58% 869mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	47.6% 5.24mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.19% 7.12g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Crackers, gluten-free, multi-seeded and multigrain per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Crackers, gluten-free, multi-seeded and multigrain to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Dried Acorns have 1.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Vitamin B1 and 2 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns and Crackers, gluten-free, multi-seeded and multigrain provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Dried Acorns as well as Crackers, gluten-free, multi-seeded and multigrain have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Crackers, gluten-free, multi-seeded and multigrain:

• 7 ounces of Dried Acorns have 1.5 times more Copper and 1.9 times more Potassium than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 4.4 times more Calcium, 2.7 times more Iron, 2 times more Magnesium, 1.8 times more Manganese, 3.6 times more Phosphorus, more Sodium and 3.9 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 2 times more Fat, 2 times more Saturated Fat and 1.2 times more Omega 6 than Crackers, gluten-free, multi-seeded and multigrain.
• While 7 oz of Crackers, gluten-free, multi-seeded and multigrain contain 1.4 times more Protein than Dried Acorns.
• Both Dried Acorns and Crackers, gluten-free, multi-seeded and multigrain offer comparable quantities of Energy and Carbohydrate per seven ounces.