Comparing Nutrients in 300 calories Acorn Flour VS Molasses

Weight per 300 calories

• Acorn Flour: 60g
• Molasses: 103g

Acorn Flour has 1.7 times more energy per 100g than Molasses. It has very high energy density when compared to other foods. Molasses having high energy density.

Discover which food has more nutrients per 300 calories - Acorn Flour or Molasses?

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Molasses	0%	0%	100%

Macro Nutrients

	Acorn Flour	Molasses	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	18.6% 18g	0.11% 0.1g	97g per day for Men 19-50 years
Saturated Fat	7.34% 2.35g	0.058% 0.019g	32g per day for Men 19-50 years
Omega 3	NA	0% 0g	1.6g per day for Men 19-50 years
Omega 6	20.5% 3.5g	0.3% 0.052g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	59.5% 77.3g	130g per day for Men 19-50 years
Sugars	NA	107% 77.3g	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	18.3% 13.2g	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	% 12.3g	g per day for Men 19-50 years
Sucrose	NA	% 30.4g	g per day for Men 19-50 years
Fiber	NA	0% 0g	38g per day for Men 19-50 years
Protein	8% 4.5g	0% 0g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Molasses	Recommended Dietary Allowance
Vitamin A	0.2% 1.8μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.087mg	3.53% 0.042mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.1% 0.092mg	0.16% 0.002mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.9% 1.43mg	6% 0.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.56mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.7% 0.41mg	53.3% 0.69mg	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	17% 68.3μg	0% 0μg	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	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Flour	Molasses	Recommended Dietary Allowance
Calcium	2.57% 25.7mg	21.2% 212mg	1000mg per day for Men 19-50 years
Copper	40.7% 0.37mg	56% 0.5mg	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	9.06% 0.72mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	15.7% 66mg	59.6% 250mg	420mg per day for Men 19-50 years
Manganese	45.4% 1.04mg	69% 1.6mg	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	8.8% 61.7mg	4.6% 32mg	700mg per day for Men 19-50 years
Potassium	12.5% 426mg	44.5% 1514mg	3400mg per day for Men 19-50 years
Selenium	NA	33.5% 18.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	2.55% 38.3mg	1500mg per day for Men 19-50 years
Zinc	3.5% 0.38mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	0.61% 22.6g	3700g per day for Men 19-50 years

Acorn Flour VS Molasses Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorn Flour or Molasses?

Lets compare vitamin content per 300 calories of Acorn Flour vs Molasses:

• 300 calories of Acorn Flour have 2.1 times more Vitamin B1, 44.6 times more Vitamin B2, 1.5 times more Vitamin B3 and more Vitamin B9 than Molasses.
• While 300 kcal of Molasses contain 1.5 times more Vitamin B5 and 1.7 times more Vitamin B6 than Full fat Acorn Flour.
• 300 calories of Molasses have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Full fat Acorn Flour as well as Molasses have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Acorn Flour vs Molasses:

• 300 calories of Acorn Flour have 1.9 times more Phosphorus than Molasses.
• While 300 kcal of Molasses contain 8.2 times more Calcium, 1.4 times more Copper, 6.7 times more Iron, 3.8 times more Magnesium, 1.5 times more Manganese and 3.6 times more Potassium than Full fat Acorn Flour.
• 300 calories of Acorn Flour lack sufficient amounts of Calcium
• 300 calories of Molasses lack sufficient amounts of Phosphorus
• Both Full fat Acorn Flour as well as Molasses lack sufficient amounts of Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorn Flour have 174.6 times more Fat, 126.2 times more Saturated Fat, 67.3 times more Omega 6 and more Protein than Molasses.
• While 300 kcal of Molasses contain 2.4 times more Carbohydrate than Full fat Acorn Flour.
• Both Acorn Flour and Molasses offer comparable quantities of Energy per 300 calories.
• 300 calories of Molasses provide inadequate amounts of Omega 6 and Protein