Comparing Nutrients in 1 pound Acorns VS Dark Rye Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Dark Rye Flour	18%	6%	76%

Macro Nutrients

	Acorns	Dark Rye Flour	Recommended Dietary Allowance
Energy	60.5% 1755kcal	51% 1474kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	10.4% 10g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	3.8% 1.22g	32g per day for Men 19-50 years
Omega 3	NA	41.7% 0.67g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	24% 4.08g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	239% 311g	130g per day for Men 19-50 years
Sugars	NA	14.5% 10.5g	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	1.44% 1.04g	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	% 1g	g per day for Men 19-50 years
Sucrose	NA	% 8.16g	g per day for Men 19-50 years
Fiber	NA	284% 108g	38g per day for Men 19-50 years
Protein	50% 28g	129% 72g	56g per day for Men 19-50 years

Vitamins

	Acorns	Dark Rye Flour	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	119% 1.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	87.6% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	121% 19.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	132% 6.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	155% 2mg	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	99% 395μg	37.4% 150μg	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	82.6% 12.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	22.3% 26.8μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Dark Rye Flour	Recommended Dietary Allowance
Calcium	18.6% 186mg	16.8% 168mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	282% 2.54mg	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	44.8% 3.6mg	282% 22.5mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	173% 726mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	1196% 27.5mg	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	51% 358mg	323% 2263mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	96% 3252mg	3400mg per day for Men 19-50 years
Selenium	NA	148% 81.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	208% 23mg	11mg per day for Men 19-50 years
Water	3.42% 127g	1.3% 48.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Dark Rye Flour per 1 lb

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

Lets compare vitamin content per 1 pound of Acorns vs Dark Rye Flour:

• 1 pound of Acorns has 2.6 times more Vitamin B9 than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 2.8 times more Vitamin B1, 2.1 times more Vitamin B2, 2.3 times more Vitamin B3 and 2 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Dark Rye Flour provide similar amounts of Vitamin B6 per one pound.
• Both Raw Acorns as well as Dark Rye Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Dark Rye Flour:

• 1 lb of Dark Rye Flour contains 6.3 times more Iron, 2.6 times more Magnesium, 4.5 times more Manganese, 6.3 times more Phosphorus, 1.3 times more Potassium and 9.9 times more Zinc than Raw Acorns.
• Both Acorns and Dark Rye Flour contain similar levels of Calcium and Copper per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 10.7 times more Fat, 11.5 times more Saturated Fat and 5.1 times more Omega 6 than Dark Rye Flour.
• While 1 lb of Dark Rye Flour contains 1.7 times more Carbohydrate and 2.6 times more Protein than Raw Acorns.
• Both Acorns and Dark Rye Flour offer comparable quantities of Energy per one pound.