Comparing Nutrients in 300 calories Dried Acorns VS Acorn Flour

Weight per 300 calories

• Dried Acorns: 59g
• Acorn Flour: 60g

Both foods have similar energy densities which is very high in comparison to other foods.

Which food has more nutrients per 300 calories - Dried Acorns or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	18.6% 18g	97g per day for Men 19-50 years
Saturated Fat	7.52% 2.4g	7.34% 2.35g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	21% 3.57g	20.5% 3.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	25% 32.7g	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	8.53% 4.77g	8% 4.5g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.2% 1.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.3% 0.088mg	7.3% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7% 0.091mg	7.1% 0.092mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.86% 1.4mg	8.9% 1.43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	31.7% 0.41mg	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% 67.8μg	17% 68.3μg	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	3.2% 32mg	2.57% 25.7mg	1000mg per day for Men 19-50 years
Copper	53.6% 0.48mg	40.7% 0.37mg	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	7.66% 0.61mg	9.06% 0.72mg	8mg per day for Men 19-50 years
Magnesium	11.5% 48.3mg	15.7% 66mg	420mg per day for Men 19-50 years
Manganese	35% 0.8mg	45.4% 1.04mg	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	8.67% 60.7mg	8.8% 61.7mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	12.5% 426mg	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	3.6% 0.39mg	3.5% 0.38mg	11mg per day for Men 19-50 years
Water	0.081% 3g	0.097% 3.6g	3700g per day for Men 19-50 years

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

Both Dried Acorns and Full fat Acorn Flour have similar amounts of vitamins per 300 kcal
• 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 300 kcal.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 kcal.

Comparing minerals per 300 calories for Dried Acorns vs Acorn Flour:

• Dried Acorns have 1.2 times more Calcium and 1.3 times more Copper than Full fat Acorn Flour.
• While Full fat Acorn Flour contains 1.4 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 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of macro-nutrients per 300 kcal
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 300 kcal.