Comparing Nutrients in 100 grams Acorns VS Snacks, popcorn, oil-popped, white popcorn, salt added

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Snacks, popcorn, oil-popped, white popcorn, salt added	7%	49%	44%

Macro Nutrients

	Acorns	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Energy	13.3% 387kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	29% 28g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	74.6% 12.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	44% 57.2g	130g per day for Men 19-50 years
Sugars	NA	NA	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	26.3% 10g	38g per day for Men 19-50 years
Protein	11% 6.15g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Acorns	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	16% 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	21.8% 87μg	4.25% 17μg	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	0.33% 0.3mg	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	Snacks, popcorn, oil-popped, white popcorn, salt added	Recommended Dietary Allowance
Calcium	4.1% 41mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	24.6% 0.22mg	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	9.88% 0.79mg	34.8% 2.78mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	25.7% 108mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	38.2% 0.88mg	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	11.3% 79mg	35.7% 250mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	6.6% 225mg	3400mg per day for Men 19-50 years
Selenium	NA	13.3% 7.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	59% 884mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	24% 2.64mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Snacks, popcorn, oil-popped, white popcorn, salt added per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 100 grams of Acorns have 2.3 times more Vitamin B5, 2.5 times more Vitamin B6 and 5.1 times more Vitamin B9 than Snacks, popcorn, oil-popped, white popcorn, salt added.
• Both Acorns and Snacks, popcorn, oil-popped, white popcorn, salt added provide similar amounts of Vitamin B1, Vitamin B2 and Vitamin B3 per 100 grams.
• Both Raw Acorns as well as Snacks, popcorn, oil-popped, white popcorn, salt added have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Snacks, popcorn, oil-popped, white popcorn, salt added:

• 100 grams of Acorns have 4.1 times more Calcium, 2.8 times more Copper, 1.5 times more Manganese and 2.4 times more Potassium than Snacks, popcorn, oil-popped, white popcorn, salt added.
• While 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added contain 3.5 times more Iron, 1.7 times more Magnesium, 3.2 times more Phosphorus, more Sodium and 5.2 times more Zinc than Raw Acorns.
• 100 grams of Snacks, popcorn, oil-popped, white popcorn, salt added lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 g of Snacks, popcorn, oil-popped, white popcorn, salt added contain 1.3 times more Energy, 1.6 times more Saturated Fat, 2.8 times more Omega 6, 1.4 times more Carbohydrate and 1.5 times more Protein than Raw Acorns.
• Both Acorns and Snacks, popcorn, oil-popped, white popcorn, salt added offer comparable quantities of Fat per 100 grams.