Comparing Nutrients in 1 kilogram Sunflower Seed Flour VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Acorns	6%	53%	41%

Macro Nutrients

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Energy	112% 3260kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	16.6% 16g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	4.3% 1.38g	97% 31g	32g per day for Men 19-50 years
Omega 3	1.25% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	51% 8.7g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 358g	313% 408g	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	137% 52g	NA	38g per day for Men 19-50 years
Protein	858% 481g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2656% 32mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	205% 2.66mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	457% 73mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1320% 66mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	579% 7.53mg	406% 5.3mg	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	555% 2220μg	218% 870μg	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	14.4% 13mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Calcium	114% 1140mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	1903% 17mg	690% 6.2mg	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	828% 66.2mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	824% 3460mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	859% 19.8mg	581% 13.4mg	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	984% 6890mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	19.7% 670mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	1058% 582μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	450% 49.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	2% 74.7g	7.54% 279g	3700g per day for Men 19-50 years

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

• Partially Defatted Sunflower Seed Flour has 28.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 9.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Raw Acorns.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 1 kg.

Comparing minerals per 1 kilogram for Sunflower Seed Flour vs Acorns:

• Partially Defatted Sunflower Seed Flour has 2.8 times more Calcium, 2.8 times more Copper, 8.4 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 8.7 times more Phosphorus and 9.7 times more Zinc than Raw Acorns.
• While Raw Acorns contain 8 times more Potassium than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 1 kilogram:

• Partially Defatted Sunflower Seed Flour has 7.8 times more Protein than Raw Acorns.
• While Raw Acorns contain 14.8 times more Fat, 22.5 times more Saturated Fat and 5.3 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
• Both Partially Defatted Sunflower Seed Flour and Raw Acorns have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.