Comparing Nutrients in 7 ounces Dried Acorns VS Crackers, whole grain, sandwich-type, with peanut butter filling

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Crackers, whole grain, sandwich-type, with peanut butter filling	12%	41%	47%

Macro Nutrients

	Dried Acorns	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Energy	35% 1010kcal	32% 923kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	43.3% 42g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	28% 8.98g	32g per day for Men 19-50 years
Omega 3	NA	59.3% 0.95g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	47% 7.96g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	25.8% 18.7g	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	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	49% 18.7g	38g per day for Men 19-50 years
Protein	28.7% 16g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Crackers, whole grain, sandwich-type, with peanut butter filling	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	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	35.4% 0.46mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	78% 12.5mg	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	33.6% 0.44mg	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	36.7% 147μg	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	34.8% 5.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.44% 8.93μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Acorns	Crackers, whole grain, sandwich-type, with peanut butter filling	Recommended Dietary Allowance
Calcium	10.7% 107mg	6.55% 65.5mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	68% 0.61mg	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	76% 6.1mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	50.6% 212mg	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	72.6% 508mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	19.3% 655mg	3400mg per day for Men 19-50 years
Selenium	NA	67.5% 37μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	84% 1260mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	37% 4.07mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.39% 14.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Crackers, whole grain, sandwich-type, with peanut butter filling per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Acorns versus 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Acorns vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 7 ounces of Dried Acorns have 3.2 times more Vitamin B6 and 1.6 times more Vitamin B9 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 2.2 times more Vitamin B1, 1.5 times more Vitamin B2 and 2.6 times more Vitamin B3 than Dried Acorns.
• Both Dried Acorns as well as Crackers, whole grain, sandwich-type, with peanut butter filling have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Crackers, whole grain, sandwich-type, with peanut butter filling:

• 7 ounces of Dried Acorns have 1.6 times more Calcium, 2.6 times more Copper and 2.1 times more Potassium than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 3 times more Iron, 1.3 times more Magnesium, 2.5 times more Phosphorus, more Sodium and 3.1 times more Zinc than Dried Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 1.5 times more Fat and 1.5 times more Omega 6 than Crackers, whole grain, sandwich-type, with peanut butter filling.
• While 7 oz of Crackers, whole grain, sandwich-type, with peanut butter filling contain 1.7 times more Protein than Dried Acorns.
• Both Dried Acorns and Crackers, whole grain, sandwich-type, with peanut butter filling offer comparable quantities of Energy, Saturated Fat and Carbohydrate per seven ounces.