Comparing Nutrients in 1 kilogram Roasted Sunflower Seeds VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Sunflower Seeds	12%	72%	16%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Roasted Sunflower Seeds	Acorn Flour	Recommended Dietary Allowance
Energy	201% 5820kcal	173% 5010kcal	2900kcal per day for Men 19-50 years
Fat	513% 498g	311% 302g	97g per day for Men 19-50 years
Saturated Fat	163% 52g	123% 39.2g	32g per day for Men 19-50 years
Omega 3	43% 0.69g	NA	1.6g per day for Men 19-50 years
Omega 6	1928% 328g	342% 58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	185% 241g	420% 547g	130g per day for Men 19-50 years
Sugars	37.7% 27.3g	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	292% 111g	NA	38g per day for Men 19-50 years
Protein	345% 193g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Roasted Sunflower Seeds	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	88.3% 1.06mg	122% 1.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	189% 2.46mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	440% 70.4mg	149% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1408% 70.4mg	186% 9.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	618% 8.04mg	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	593% 2370μg	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	15.6% 14mg	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	1740% 261mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	22.5% 27μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Sunflower Seeds	Acorn Flour	Recommended Dietary Allowance
Calcium	70% 700mg	43% 430mg	1000mg per day for Men 19-50 years
Copper	2033% 18.3mg	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	475% 38mg	151% 12mg	8mg per day for Men 19-50 years
Magnesium	307% 1290mg	262% 1100mg	420mg per day for Men 19-50 years
Manganese	917% 21mg	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	1650% 11550mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	250% 8500mg	209% 7120mg	3400mg per day for Men 19-50 years
Selenium	1442% 793μg	NA	55μg per day for Men 19-50 years
Sodium	2% 30mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	481% 53mg	58% 6.4mg	11mg per day for Men 19-50 years
Water	0.32% 12g	1.62% 60g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Sunflower Seeds VS Acorn Flour per 1 kg

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

Lets compare vitamin content per 1 kilogram of Roasted Sunflower Seeds vs Acorn Flour:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Vitamin B2, 3 times more Vitamin B3, 7.6 times more Vitamin B5 and 2.1 times more Vitamin B9 than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 1.4 times more Vitamin B1 than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Acorn Flour provide similar amounts of Vitamin B6 per one kilogram.
• Both Dry Roasted Sunflower Seed Kernels no Salt as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Roasted Sunflower Seeds vs Acorn Flour:

• 1 kilogram of Roasted Sunflower Seeds has 1.6 times more Calcium, 3 times more Copper, 3.1 times more Iron, 1.2 times more Manganese, 11.2 times more Phosphorus and 8.3 times more Zinc than Acorn Flour.
• Both Roasted Sunflower Seeds and Acorn Flour contain similar levels of Magnesium and Potassium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Sunflower Seeds has 1.7 times more Fat, 1.3 times more Saturated Fat, 5.6 times more Omega 6 and 2.6 times more Protein than Acorn Flour.
• While 1 kg of Full fat Acorn Flour contains 2.3 times more Carbohydrate than Dry Roasted Sunflower Seed Kernels no Salt.
• Both Roasted Sunflower Seeds and Acorn Flour offer comparable quantities of Energy per one kilogram.