Comparing Nutrients in 1 kilogram Acorn Flour VS Canned Cowpeas

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Canned Cowpeas	24%	6%	70%

Macro Nutrients

	Acorn Flour	Canned Cowpeas	Recommended Dietary Allowance
Energy	173% 5010kcal	26.6% 770kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	4.5% 1.44g	32g per day for Men 19-50 years
Omega 3	NA	54.4% 0.87g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	8.82% 1.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	420% 547g	105% 136g	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	NA	87% 33g	38g per day for Men 19-50 years
Protein	134% 75g	84.6% 47.4g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Canned Cowpeas	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	63.3% 0.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	57% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	22% 3.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	529% 6.88mg	34.6% 0.45mg	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	128% 510μg	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	30% 27mg	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	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

	Acorn Flour	Canned Cowpeas	Recommended Dietary Allowance
Calcium	43% 430mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	130% 1.17mg	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	151% 12mg	121% 9.7mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	66.7% 280mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	123% 2.83mg	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	100% 700mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	50.6% 1720mg	3400mg per day for Men 19-50 years
Selenium	NA	42% 23μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	195% 2930mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	1.62% 60g	21.5% 796g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Canned Cowpeas per 1 kg

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

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

• 1 kilogram of Acorn Flour has 1.9 times more Vitamin B1, 2.1 times more Vitamin B2, 6.7 times more Vitamin B3, 4.9 times more Vitamin B5, 15.3 times more Vitamin B6 and 2.2 times more Vitamin B9 than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains more Vitamin C than Full fat Acorn Flour.
• 1 kilogram of Acorn Flour have insufficient amounts of Vitamin C
• Both Full fat Acorn Flour as well as Canned Common Cowpeas have insufficient amounts of Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Acorn Flour vs Canned Cowpeas:

• 1 kilogram of Acorn Flour has 2.2 times more Calcium, 5.2 times more Copper, 1.2 times more Iron, 3.9 times more Magnesium, 6.2 times more Manganese, 1.5 times more Phosphorus and 4.1 times more Potassium than Canned Cowpeas.
• While 1 kg of Canned Common Cowpeas contains more Sodium and 13.3 times more Water than Full fat Acorn Flour.
• Both Acorn Flour and Canned Cowpeas contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorn Flour has 6.5 times more Energy, 54.9 times more Fat, 27.2 times more Saturated Fat, 38.8 times more Omega 6, 4 times more Carbohydrate and 1.6 times more Protein than Canned Cowpeas.
• 1 kilogram of Canned Cowpeas provide inadequate amounts of Omega 6