Comparing Nutrients in 1 kilogram Bananas VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Bananas	4%	3%	93%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Bananas	Acorn Flour	Recommended Dietary Allowance
Energy	30.7% 890kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	3.5% 1.12g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	2.7% 0.46g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	176% 228g	420% 547g	130g per day for Men 19-50 years
Sugars	169% 122g	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	67% 48.5g	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	% 49.8g	NA	g per day for Men 19-50 years
Sucrose	% 24g	NA	g per day for Men 19-50 years
Fiber	68.4% 26g	NA	38g per day for Men 19-50 years
Protein	19.5% 11g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Bananas	Acorn Flour	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56% 0.73mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	41.6% 6.65mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	66.8% 3.34mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	282% 3.67mg	529% 6.88mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	285% 1140μg	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	97% 87mg	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	6.67% 1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.17% 5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Bananas	Acorn Flour	Recommended Dietary Allowance
Calcium	5% 50mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	86.7% 0.78mg	679% 6.1mg	0.9mg per day for Men 19-50 years
Fluoride	0.55% 22μg	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	32.5% 2.6mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	117% 2.7mg	758% 17.4mg	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	31.4% 220mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	105% 3580mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	18% 10μg	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	20.2% 749g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Bananas VS Acorn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Bananas versus 1 kg of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Bananas vs Acorn Flour:

• 1 kilogram of Bananas has more Vitamin C than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 4.7 times more Vitamin B1, 2.1 times more Vitamin B2, 3.6 times more Vitamin B3, 2.8 times more Vitamin B5, 1.9 times more Vitamin B6 and 5.7 times more Vitamin B9 than Raw Bananas.
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin C
• Both Raw Bananas as well as Full fat Acorn Flour have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Bananas vs Acorn Flour:

• 1 kilogram of Bananas has 12.5 times more Water than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 8.6 times more Calcium, 7.8 times more Copper, 4.7 times more Iron, 4.1 times more Magnesium, 6.5 times more Manganese, 4.7 times more Phosphorus, 2 times more Potassium and 4.3 times more Zinc than Raw Bananas.
• 1 kilogram of Bananas lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Full fat Acorn Flour contains 5.6 times more Energy, 91.4 times more Fat, 35 times more Saturated Fat, 126.4 times more Omega 6, 2.4 times more Carbohydrate and 6.9 times more Protein than Raw Bananas.
• 1 kilogram of Bananas provide inadequate amounts of Omega 6 and Protein