Comparing Nutrients in 1 kilogram Acorn Flour VS Red Kidney Beans

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Red Kidney Beans	26%	3%	71%

Macro Nutrients

	Acorn Flour	Red Kidney Beans	Recommended Dietary Allowance
Energy	173% 5010kcal	116% 3370kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	224% 3.58g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	13.4% 2.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	420% 547g	471% 613g	130g per day for Men 19-50 years
Sugars	NA	29% 21g	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	400% 152g	38g per day for Men 19-50 years
Protein	134% 75g	402% 225g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Red Kidney Beans	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	507% 6.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	165% 2.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	132% 21mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	156% 7.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	529% 6.88mg	305% 3.97mg	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	285% 1140μg	985% 3940μg	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	50% 45mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	14% 2.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	46.7% 56μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Flour	Red Kidney Beans	Recommended Dietary Allowance
Calcium	43% 430mg	83% 830mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	777% 7mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.55% 22μg	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	151% 12mg	836% 67mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	329% 1380mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	483% 11mg	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	147% 1030mg	580% 4060mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	400% 13590mg	3400mg per day for Men 19-50 years
Selenium	NA	58% 32μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	8% 120mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	254% 28mg	11mg per day for Men 19-50 years
Water	1.62% 60g	3.18% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Red Kidney Beans per 1 kg

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

Lets compare vitamin content per 1 kilogram of Acorn Flour vs Red Kidney Beans:

• 1 kilogram of Acorn Flour has 1.7 times more Vitamin B6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 4.2 times more Vitamin B1, 1.4 times more Vitamin B2, 3.5 times more Vitamin B9 and more Vitamin C than Full fat Acorn Flour.
• Both Acorn Flour and Red Kidney Beans provide similar amounts of Vitamin B3 and Vitamin B5 per one kilogram.
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin C
• Both Full fat Acorn Flour as well as Raw Red Kidney Beans have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorn Flour vs Red Kidney Beans:

• 1 kilogram of Acorn Flour has 1.6 times more Manganese than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 1.9 times more Calcium, 5.5 times more Iron, 1.3 times more Magnesium, 3.9 times more Phosphorus, 1.9 times more Potassium and 4.4 times more Zinc than Full fat Acorn Flour.
• Both Acorn Flour and Red Kidney Beans contain similar levels of Copper per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorn Flour has 1.5 times more Energy, 28.5 times more Fat, 25.5 times more Saturated Fat and 25.5 times more Omega 6 than Red Kidney Beans.
• While 1 kg of Raw Red Kidney Beans contains 3 times more Protein than Full fat Acorn Flour.
• Both Acorn Flour and Red Kidney Beans offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of Red Kidney Beans provide inadequate amounts of Omega 6