Comparing Nutrients in 7 ounces Acorns VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Mary's Gone Crackers, Original Crackers, Organic Gluten Free	11%	32%	57%

Macro Nutrients

	Acorns	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Energy	26.5% 768kcal	30.5% 885kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	32% 31g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	98% 128g	130g per day for Men 19-50 years
Sugars	NA	2.74% 2g	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	% 2g	g per day for Men 19-50 years
Fiber	NA	84.6% 32g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	42.7% 24g	56g per day for Men 19-50 years

Vitamins

	Acorns	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	34.7% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	33.6% 0.44mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	67% 10.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	NA	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	NA	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Mary's Gone Crackers, Original Crackers, Organic Gluten Free	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	44.3% 443mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	142% 1.28mg	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	78.6% 6.3mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	94% 393mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	217% 5mg	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	120% 837mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	28% 947mg	3400mg per day for Men 19-50 years
Selenium	NA	71% 39μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	77.7% 1165mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	53.2% 5.85mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.23% 8.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Mary's Gone Crackers, Original Crackers, Organic Gluten Free per 7 oz

Compare the macro and micronutrient content in 7 oz of Acorns versus 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Acorns vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.9 times more Vitamin B1, 1.9 times more Vitamin B2 and 3 times more Vitamin B3 than Raw Acorns.

Comparing minerals per 7 ounces for Acorns vs Mary's Gone Crackers, Original Crackers, Organic Gluten Free:

• 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 5.4 times more Calcium, 4 times more Iron, 3.2 times more Magnesium, 1.9 times more Manganese, 5.3 times more Phosphorus, more Sodium and 5.8 times more Zinc than Raw Acorns.
• Both Acorns and Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain similar levels of Copper and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.5 times more Fat than Mary's Gone Crackers, Original Crackers, Organic Gluten Free.
• While 7 oz of Mary's Gone Crackers, Original Crackers, Organic Gluten Free contain 1.6 times more Carbohydrate and 2 times more Protein than Raw Acorns.
• Both Acorns and Mary's Gone Crackers, Original Crackers, Organic Gluten Free offer comparable quantities of Energy per seven ounces.