Comparing Nutrients in 1 kilogram Boiled White Beans with Salt VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Boiled White Beans with Salt	27%	2%	71%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Boiled White Beans with Salt	Acorn Flour	Recommended Dietary Allowance
Energy	48% 1390kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	3.6% 3.5g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	2.84% 0.91g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	4.9% 0.83g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	193% 251g	420% 547g	130g per day for Men 19-50 years
Sugars	4.7% 3.4g	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	166% 63g	NA	38g per day for Men 19-50 years
Protein	174% 97g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Boiled White Beans with Salt	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.33% 30μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	98% 1.18mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35.4% 0.46mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	71.5% 0.93mg	529% 6.88mg	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	203% 810μg	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	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	62.7% 9.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 35μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Boiled White Beans with Salt	Acorn Flour	Recommended Dietary Allowance
Calcium	90% 900mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	319% 2.87mg	679% 6.1mg	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	463% 37mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	150% 630mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	277% 6.36mg	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	161% 1130mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	165% 5610mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	23.6% 13μg	NA	55μg per day for Men 19-50 years
Sodium	161% 2420mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	125% 14mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	17% 631g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Boiled White Beans with Salt VS Acorn Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Boiled White Beans with Salt 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 Boiled White Beans with Salt vs Acorn Flour:

• 1 kg of Full fat Acorn Flour contains 3.3 times more Vitamin B2, 17 times more Vitamin B3, 4.1 times more Vitamin B5, 7.4 times more Vitamin B6 and 1.4 times more Vitamin B9 than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Acorn Flour provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Boiled White Beans with Salt have insufficient amounts of Vitamin B3
• Both Boiled White Beans with Salt as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Boiled White Beans with Salt vs Acorn Flour:

• 1 kilogram of Boiled White Beans with Salt has 2.1 times more Calcium, 3.1 times more Iron, more Sodium and 2.2 times more Zinc than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 2.1 times more Copper, 1.7 times more Magnesium, 2.7 times more Manganese and 1.3 times more Potassium than Boiled White Beans with Salt.
• Both Boiled White Beans with Salt and Acorn Flour contain similar levels of Phosphorus per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Boiled White Beans with Salt has 1.3 times more Protein than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 3.6 times more Energy, 86.2 times more Fat, 43.1 times more Saturated Fat, 70 times more Omega 6 and 2.2 times more Carbohydrate than Boiled White Beans with Salt.
• 1 kilogram of Boiled White Beans with Salt provide inadequate amounts of Omega 6