Comparing Nutrients in 14 ounces Sunflower Seed Flour VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Acorns	6%	53%	41%

Macro Nutrients

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Energy	44.6% 1294kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	6.6% 6.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	1.7% 0.55g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	20.3% 3.45g	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	109% 142g	124% 162g	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	54.3% 20.6g	NA	38g per day for Men 19-50 years
Protein	341% 191g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1054% 12.6mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	81.2% 1.06mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	181% 29mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	524% 26mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	230% 3mg	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	220% 881μg	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	5.73% 5.16mg	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	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

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Calcium	45.2% 452mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	755% 6.8mg	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	328% 26.3mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	327% 1373mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	341% 7.84mg	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	391% 2735mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	7.82% 266mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	420% 231μg	NA	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	179% 19.6mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.8% 29.6g	3% 111g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 28.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 9.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 14 oz.

Comparing minerals per 14 ounces for Sunflower Seed Flour vs Acorns:

• Partially Defatted Sunflower Seed Flour has 2.8 times more Calcium, 2.8 times more Copper, 8.4 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 8.7 times more Phosphorus and 9.7 times more Zinc than Raw Acorns.
• While Raw Acorns contain 8 times more Potassium than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 14 ounces:

• Partially Defatted Sunflower Seed Flour has 7.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 14.8 times more Fat, 22.5 times more Saturated Fat and 5.3 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Raw Acorns have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.