Comparing Nutrients in 14 ounces Oat Flour VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oat Flour	15%	20%	65%
Acorns	6%	53%	41%

Macro Nutrients

	Oat Flour	Acorns	Recommended Dietary Allowance
Energy	55.3% 1603kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	37.3% 36g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	20% 6.38g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	36% 0.58g	NA	1.6g per day for Men 19-50 years
Omega 6	74.4% 12.6g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	201% 261g	124% 162g	130g per day for Men 19-50 years
Sugars	4.38% 3.18g	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	0% 0g	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	% 0.4g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	68% 25.8g	NA	38g per day for Men 19-50 years
Protein	104% 58g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Oat Flour	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	229% 2.75mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38% 0.5mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.85mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.8mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38% 0.5mg	161% 2.1mg	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	31.8% 127μg	86.3% 345μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18.5% 2.78mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oat Flour	Acorns	Recommended Dietary Allowance
Calcium	22% 218mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	193% 1.73mg	274% 2.46mg	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	198% 16mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	694% 16mg	231% 5.3mg	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	256% 1794mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	43.3% 1472mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	245% 135μg	NA	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	115% 12.7mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Oat Flour VS Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of Oat Flour vs Acorns:

• 14 ounces of Oat Flour have 6.2 times more Vitamin B1 than Acorns.
• While 14 oz of Raw Acorns contain 3.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Partially Debranned Oat Flour.
• Both Oat Flour and Acorns provide similar amounts of Vitamin B2 and Vitamin B3 per 14 ounces.
• Both Partially Debranned Oat Flour as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Oat Flour vs Acorns:

• 14 ounces of Oat Flour have 1.3 times more Calcium, 5.1 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 5.7 times more Phosphorus and 6.3 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 1.4 times more Copper and 1.5 times more Potassium than Partially Debranned Oat Flour.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Oat Flour have 1.6 times more Carbohydrate and 2.4 times more Protein than Acorns.
• While 14 oz of Raw Acorns contain 2.6 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Omega 6 than Partially Debranned Oat Flour.
• Both Oat Flour and Acorns offer comparable quantities of Energy per 14 ounces.