Comparing Nutrients in 7 ounces Dried Acorns VS Crackers, water biscuits

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Crackers, water biscuits	7%	17%	76%

Macro Nutrients

	Dried Acorns	Crackers, water biscuits	Recommended Dietary Allowance
Energy	35% 1010kcal	26.3% 762kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	14.6% 14g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0% 0g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	27.5% 4.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	111% 144g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	37% 14g	38g per day for Men 19-50 years
Protein	28.7% 16g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Crackers, water biscuits	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	18.4% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	5.65% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	14.3% 2.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	6.26% 0.081mg	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	12% 47.6μg	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	3.84% 0.58mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Crackers, water biscuits	Recommended Dietary Allowance
Calcium	10.7% 107mg	0% 0mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	29.3% 0.26mg	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	0% 0mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	9.45% 39.7mg	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	28.3% 198mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	5.78% 196mg	3400mg per day for Men 19-50 years
Selenium	NA	113% 62μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	75.5% 1133mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	11.7% 1.3mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.59% 22g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Crackers, water biscuits per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Crackers, water biscuits to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Crackers, water biscuits:

• 7 ounces of Dried Acorns have 1.3 times more Vitamin B1, 4.2 times more Vitamin B2, 2.1 times more Vitamin B3, 17 times more Vitamin B6 and 4.8 times more Vitamin B9 than Crackers, water biscuits.
• Both Dried Acorns as well as Crackers, water biscuits have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Crackers, water biscuits:

• 7 ounces of Dried Acorns have more Calcium, 6.2 times more Copper, more Iron, 4.1 times more Magnesium and 7.2 times more Potassium than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain more Sodium than Dried Acorns.
• Both Dried Acorns and Crackers, water biscuits contain similar levels of Phosphorus and Zinc per seven ounces.
• 7 ounces of Crackers, water biscuits lack sufficient amounts of Calcium and Iron

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 1.3 times more Energy, 4.4 times more Fat, more Saturated Fat and 2.6 times more Omega 6 than Crackers, water biscuits.
• While 7 oz of Crackers, water biscuits contain 1.4 times more Carbohydrate than Dried Acorns.
• Both Dried Acorns and Crackers, water biscuits offer comparable quantities of Protein per seven ounces.