Comparing Nutrients in 1 pound Dried Acorns VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Energy	79.6% 2309kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	147% 142g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	58% 18.5g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	161% 27.5g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	187% 243g	191% 248g	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	NA	NA	38g per day for Men 19-50 years
Protein	65.6% 36.7g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	56.3% 0.68mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53.7% 0.7mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	68.2% 11mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	85.3% 4.26mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	242% 3.15mg	240% 3.12mg	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	130% 522μg	129% 517μg	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	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

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Calcium	24.5% 245mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	412% 3.7mg	308% 2.77mg	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	59% 4.7mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	88.6% 372mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	269% 6.2mg	344% 7.9mg	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	66.7% 467mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	95% 3216mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	27.6% 3.04mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.74% 27.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dried Acorns vs Acorn Flour:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of vitamins per 1 lb
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 1 lb.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 1 lb.

Comparing minerals per 1 pound for Dried Acorns vs Acorn Flour:

• Dried Acorns have 1.3 times more Calcium and 1.3 times more Copper than Full fat Acorn Flour.
• While Full fat Acorn Flour contains 1.3 times more Magnesium and 1.3 times more Manganese than Dried Acorns.
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Iron, Phosphorus, Potassium and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of macro-nutrients per 1 lb
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 1 lb.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.