Comparing Nutrients in 1 kilogram Acorns VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Acorns	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	133% 3870kcal	204% 5920kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	529% 513g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	221% 70.7g	32g per day for Men 19-50 years
Omega 3	NA	50.6% 0.81g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	2012% 342g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	176% 229g	130g per day for Men 19-50 years
Sugars	NA	43% 31g	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	0% 0g	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	% 7.4g	g per day for Men 19-50 years
Sucrose	NA	% 23.7g	g per day for Men 19-50 years
Fiber	NA	279% 106g	38g per day for Men 19-50 years
Protein	110% 61.5g	358% 201g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	267% 3.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	215% 2.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	258% 41.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	1388% 69.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	609% 7.9mg	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	218% 870μg	585% 2340μg	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	12.2% 11mg	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	2422% 363mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	26% 31μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	41% 410mg	87% 870mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	2004% 18mg	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	99% 7.9mg	535% 42.8mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	302% 1270mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	904% 21mg	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	113% 790mg	1627% 11390mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	142% 4830mg	3400mg per day for Men 19-50 years
Selenium	NA	1422% 782μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	474% 52mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.42% 15.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil Roasted Sunflower Seeds per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Oil Roasted Sunflower Seeds:

• 1 kg of Oil Roasted Sunflower Seed Kernels contains 2.1 times more Calcium, 2.9 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 14.4 times more Phosphorus and 10.2 times more Zinc than Raw Acorns.
• Both Acorns and Oil Roasted Sunflower Seeds contain similar levels of Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 1.8 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 1 kg of Oil Roasted Sunflower Seed Kernels contains 1.5 times more Energy, 2.2 times more Fat, 2.3 times more Saturated Fat, 7.4 times more Omega 6 and 3.3 times more Protein than Raw Acorns.