Comparing Nutrients in 1 kilogram Acorns VS Enriched Self-rising All-purpose White Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Enriched Self-rising All-purpose White Wheat Flour	11%	3%	86%

Macro Nutrients

	Acorns	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Energy	133% 3870kcal	122% 3540kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	4.8% 1.54g	32g per day for Men 19-50 years
Omega 3	NA	13.8% 0.22g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	23% 3.88g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	571% 742g	130g per day for Men 19-50 years
Sugars	NA	3.03% 2.2g	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	71% 27g	38g per day for Men 19-50 years
Protein	110% 61.5g	177% 99g	56g per day for Men 19-50 years

Vitamins

	Acorns	Enriched Self-rising All-purpose White Wheat Flour	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	562% 6.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	365% 58.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	87.6% 4.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	38.5% 0.5mg	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	490% 1960μg	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	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.5% 3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Enriched Self-rising All-purpose White Wheat Flour	Recommended Dietary Allowance
Calcium	41% 410mg	338% 3380mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	124% 1.12mg	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	584% 46.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	45.2% 190mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	435% 10mg	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	850% 5950mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	36.5% 1240mg	3400mg per day for Men 19-50 years
Selenium	NA	625% 344μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	795% 11930mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	7.54% 279g	2.86% 106g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Enriched Self-rising All-purpose White Wheat Flour per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Enriched Self-rising All-purpose White Wheat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Acorns has 1.6 times more Vitamin B5 and 10.6 times more Vitamin B6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 6 times more Vitamin B1, 3.5 times more Vitamin B2, 3.2 times more Vitamin B3 and 2.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Enriched Self-rising All-purpose White Wheat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Enriched Self-rising All-purpose White Wheat Flour:

• 1 kilogram of Acorns has 5.5 times more Copper, 3.3 times more Magnesium, 1.3 times more Manganese and 4.3 times more Potassium than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 8.2 times more Calcium, 5.9 times more Iron, 7.5 times more Phosphorus and more Sodium than Raw Acorns.
• Both Acorns and Enriched Self-rising All-purpose White Wheat Flour contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 24.6 times more Fat, 20.1 times more Saturated Fat and 11.8 times more Omega 6 than Enriched Self-rising All-purpose White Wheat Flour.
• While 1 kg of Enriched Self-rising All-purpose White Wheat Flour contains 1.8 times more Carbohydrate and 1.6 times more Protein than Raw Acorns.
• Both Acorns and Enriched Self-rising All-purpose White Wheat Flour offer comparable quantities of Energy per one kilogram.