Comparing Nutrients in 14 ounces Acorns VS Whole Blue Corn Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Whole Blue Corn Flour	9%	12%	79%

Macro Nutrients

	Acorns	Whole Blue Corn Flour	Recommended Dietary Allowance
Energy	53% 1536kcal	50% 1445kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	21% 20.2g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	NA	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	226% 293g	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	87.7% 33.3g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	62% 34.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Whole Blue Corn Flour	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	53% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	70.2% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	64.5% 10.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	43.7% 2.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	143% 1.87mg	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	86.3% 345μg	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	Whole Blue Corn Flour	Recommended Dietary Allowance
Calcium	16.3% 163mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	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	39% 3.14mg	86.3% 6.9mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	104% 437mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	93% 2.14mg	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	44.8% 314mg	149% 1044mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	44.5% 1512mg	3400mg per day for Men 19-50 years
Selenium	NA	16% 8.73μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	81% 8.9mg	11mg per day for Men 19-50 years
Water	3% 111g	1.16% 43g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Whole Blue Corn Flour per 14 oz

Compare the macro and micronutrient content in 14 oz of Acorns versus 14 oz of Whole Blue Corn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Acorns vs Whole Blue Corn Flour:

• 14 ounces of Acorns have 1.3 times more Vitamin B5 than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 1.4 times more Vitamin B1, 1.9 times more Vitamin B2 and 1.4 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Whole Blue Corn Flour provide similar amounts of Vitamin B6 per 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Whole Blue Corn Flour:

• 14 ounces of Acorns have 8.2 times more Calcium, 4 times more Copper, 2.5 times more Manganese and 1.4 times more Potassium than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 2.2 times more Iron, 1.8 times more Magnesium, 3.3 times more Phosphorus and 4.4 times more Zinc than Raw Acorns.
• 14 ounces of Whole Blue Corn Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 4.7 times more Fat than Whole Blue Corn Flour.
• While 14 oz of Whole-grain Blue Corn Flour contain 1.8 times more Carbohydrate and 1.4 times more Protein than Raw Acorns.
• Both Acorns and Whole Blue Corn Flour offer comparable quantities of Energy per 14 ounces.