Comparing Nutrients in 1 pound 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	51% 1479kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	7.53% 7.3g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	44% 14g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	23% 3.94g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 163g	142% 185g	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	62% 23.6g	NA	38g per day for Men 19-50 years
Protein	389% 218g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Acorns	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1205% 14.5mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	93% 1.2mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	207% 33mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	599% 30mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	263% 3.4mg	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	252% 1007μg	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	6.55% 5.9mg	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	51.7% 517mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	863% 7.77mg	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	375% 30mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	374% 1569mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	389% 8.96mg	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	446% 3125mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	8.94% 304mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	480% 264μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	204% 22.5mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.92% 34g	3.42% 127g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 pound:

• 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 lb.
• Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.