Comparing Nutrients in 1 kilogram Acorns VS Wheat Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Wheat Flour	12%	2%	86%

Macro Nutrients

	Acorns	Wheat Flour	Recommended Dietary Allowance
Energy	133% 3870kcal	126% 3640kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	10% 9.8g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	4.84% 1.55g	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% 3.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	3.72% 2.7g	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	184% 103g	56g per day for Men 19-50 years

Vitamins

	Acorns	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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	30.8% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	78% 12.5mg	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	34% 0.44mg	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	65% 260μg	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	4% 0.6mg	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	Wheat Flour	Recommended Dietary Allowance
Calcium	41% 410mg	15% 150mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	160% 1.44mg	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	146% 11.7mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	52.4% 220mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	297% 6.82mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	947% 426μg	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	154% 1080mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	NA	616% 339μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	63.6% 7mg	11mg per day for Men 19-50 years
Water	7.54% 279g	3.22% 119g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Wheat Flour per 1 kg

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

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

• 1 kilogram of Acorns has 3 times more Vitamin B2, 1.5 times more Vitamin B3, 1.6 times more Vitamin B5, 12 times more Vitamin B6 and 3.3 times more Vitamin B9 than Wheat Flour.
• Both Acorns and Wheat Flour provide similar amounts of Vitamin B1 per one kilogram.
• Both Raw Acorns as well as Unenriched 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 Wheat Flour:

• 1 kilogram of Acorns has 2.7 times more Calcium, 4.3 times more Copper, 2.8 times more Magnesium, 2 times more Manganese and 5 times more Potassium than Wheat Flour.
• While 1 kg of Unenriched All-purpose White Wheat Flour contains 1.5 times more Iron, 1.4 times more Phosphorus and 1.4 times more Zinc than Raw Acorns.
• 1 kilogram of Wheat Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 24.3 times more Fat, 20 times more Saturated Fat and 11.8 times more Omega 6 than Wheat Flour.
• While 1 kg of Unenriched All-purpose White Wheat Flour contains 1.9 times more Carbohydrate and 1.7 times more Protein than Raw Acorns.
• Both Acorns and Wheat Flour offer comparable quantities of Energy per one kilogram.