Comparing Nutrients in 1 pound Onions Flakes VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Onions Flakes	10%	1%	89%
Acorns	6%	53%	41%

Macro Nutrients

	Onions Flakes	Acorns	Recommended Dietary Allowance
Energy	54.6% 1583kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	2.15% 2.1g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.35g	44% 14g	32g per day for Men 19-50 years
Omega 3	2.55% 0.041g	NA	1.6g per day for Men 19-50 years
Omega 6	4.54% 0.77g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	291% 378g	142% 185g	130g per day for Men 19-50 years
Sugars	234% 170g	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	110% 41.7g	NA	38g per day for Men 19-50 years
Protein	72.5% 40.6g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Onions Flakes	Acorns	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	189% 2.27mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	35% 0.45mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28% 4.5mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	125% 6.26mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	558% 7.26mg	184% 2.4mg	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	188% 753μg	99% 395μg	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	378% 340mg	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	5.44% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	14.4% 17.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Onions Flakes	Acorns	Recommended Dietary Allowance
Calcium	117% 1166mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	210% 1.9mg	313% 2.8mg	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	88% 7.03mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	99% 417mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	274% 6.3mg	264% 6.06mg	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	196% 1374mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	216% 7357mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	6.35% 95mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	78% 8.57mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.48% 18g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Onions Flakes VS Acorns per 1 lb

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

Lets compare vitamin content per 1 pound of Onions Flakes vs Acorns:

• 1 pound of Onions Flakes has 4.5 times more Vitamin B1, 1.9 times more Vitamin B5, 3 times more Vitamin B6, 1.9 times more Vitamin B9 and more Vitamin C than Acorns.
• While 1 lb of Raw Acorns contains 1.8 times more Vitamin B3 than Dry Onions Flakes.
• Both Onions Flakes and Acorns provide similar amounts of Vitamin B2 per one pound.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Dry Onions Flakes as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Onions Flakes vs Acorns:

• 1 pound of Onions Flakes has 6.3 times more Calcium, 2 times more Iron, 1.5 times more Magnesium, 3.8 times more Phosphorus, 3 times more Potassium and 3.7 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 1.5 times more Copper than Dry Onions Flakes.
• Both Onions Flakes and Acorns contain similar levels of Manganese per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Onions Flakes has 2 times more Carbohydrate and 1.5 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 51.9 times more Fat, 39.8 times more Saturated Fat and 27 times more Omega 6 than Dry Onions Flakes.
• Both Onions Flakes and Acorns offer comparable quantities of Energy per one pound.
• 1 pound of Onions Flakes provide inadequate amounts of Omega 6