Comparing Nutrients in 7 ounces Acorns VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	12%	4%	84%

Macro Nutrients

	Acorns	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Energy	26.5% 768kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	3.07% 2.98g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	1.48% 0.47g	32g per day for Men 19-50 years
Omega 3	NA	11% 0.17g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	8.65% 1.47g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	0.55% 0.4g	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	% 0.4g	g per day for Men 19-50 years
Fiber	NA	20% 7.54g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	37.2% 21g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	82.7% 0.99mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	52% 8.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	20.6% 1.03mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	16.5% 0.21mg	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	43% 173μg	60% 240μg	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	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 0.99μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	120% 1203mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	45.4% 0.41mg	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	19.6% 1.57mg	709% 56.8mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	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	22.4% 157mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	7% 238mg	3400mg per day for Men 19-50 years
Selenium	NA	72% 39.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	16% 1.75mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.58% 21.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Acorns have 1.4 times more Vitamin B5 and 4.9 times more Vitamin B6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 4.5 times more Vitamin B1, 1.7 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.4 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry:

• 7 ounces of Acorns have 3 times more Copper, 2.3 times more Magnesium and 4.5 times more Potassium than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 14.8 times more Calcium, 36.2 times more Iron, 1.5 times more Phosphorus and 1.7 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 15.9 times more Fat, 13 times more Saturated Fat and 6.2 times more Omega 6 than Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry.
• While 7 oz of Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry contain 1.9 times more Carbohydrate and 1.7 times more Protein than Raw Acorns.
• Both Acorns and Cereals, CREAM OF WHEAT, regular, 10 minute cooking, dry offer comparable quantities of Energy per seven ounces.