Comparing Nutrients in 1 kilogram Dried Acorns VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Energy	176% 5090kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	324% 314g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	356% 60.5g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	413% 537g	420% 547g	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	NA	38g per day for Men 19-50 years
Protein	145% 81g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	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	124% 1.5mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	150% 24mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	188% 9.4mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	535% 6.95mg	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	288% 1150μg	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	NA	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

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Calcium	54% 540mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	909% 8.2mg	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	130% 10.4mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	195% 820mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	593% 13.6mg	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	147% 1030mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	209% 7090mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	61% 6.7mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	1.37% 50.6g	1.62% 60g	3700g per day for Men 19-50 years

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

Both Dried Acorns and Full fat Acorn Flour have similar amounts of vitamins per 1 kg
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 kg.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 kg.

Comparing minerals per 1 kilogram for Dried Acorns vs Acorn Flour:

• Dried Acorns have 1.3 times more Calcium and 1.3 times more Copper than Full fat Acorn Flour.
• While Full fat Acorn Flour contains 1.3 times more Magnesium and 1.3 times more Manganese than Dried Acorns.
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Iron, Phosphorus, Potassium and Zinc per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of macro-nutrients per 1 kg
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 kg.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.