Comparing Nutrients in 500 calories Acorn Flour VS Sweet Cherries

Weight per 500 calories

• Acorn Flour: 100g
• Sweet Cherries: 794g

Acorn Flour has 8 times more energy per 100g than Sweet Cherries. It has very high energy density when compared to other foods. Raw Sweet Cherries having low energy density.

Discover which food has more nutrients per 500 calories - Acorn Flour or Sweet Cherries?

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Sweet Cherries	6%	3%	91%

Macro Nutrients

	Acorn Flour	Sweet Cherries	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	1.64% 1.6g	97g per day for Men 19-50 years
Saturated Fat	12.2% 3.9g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	NA	13% 0.21g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	1.26% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.5g	98% 127g	130g per day for Men 19-50 years
Sugars	NA	140% 102g	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	58.8% 42.6g	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	% 52.3g	g per day for Men 19-50 years
Sucrose	NA	% 1.2g	g per day for Men 19-50 years
Fiber	NA	44% 16.7g	38g per day for Men 19-50 years
Protein	13.3% 7.48g	15% 8.4g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Sweet Cherries	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	2.65% 24μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	18% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	20% 0.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.38mg	7.64% 1.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	31.6% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	30% 0.39mg	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	28.4% 114μg	7.94% 31.7μg	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	61.7% 55.6mg	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	3.7% 0.56mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	14% 16.7μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Flour	Sweet Cherries	Recommended Dietary Allowance
Calcium	4.3% 43mg	10.3% 103mg	1000mg per day for Men 19-50 years
Copper	67.8% 0.61mg	53% 0.48mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.4% 16μg	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	15% 1.2mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	75.6% 1.74mg	24% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	17% 7.7μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14.7% 103mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	21% 711mg	52% 1762mg	3400mg per day for Men 19-50 years
Selenium	NA	0% 0μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	5.05% 0.56mg	11mg per day for Men 19-50 years
Water	0.16% 6g	17.6% 653g	3700g per day for Men 19-50 years

Acorn Flour VS Sweet Cherries Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorn Flour or Sweet Cherries?

Lets compare vitamin content per 500 calories of Acorn Flour vs Sweet Cherries:

• 500 calories of Acorn Flour have 1.9 times more Vitamin B3, 1.8 times more Vitamin B6 and 3.6 times more Vitamin B9 than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 1.5 times more Vitamin B1, 1.7 times more Vitamin B2, 1.7 times more Vitamin B5 and more Vitamin C than Full fat Acorn Flour.
• 500 calories of Acorn Flour have insufficient amounts of Vitamin C
• 500 calories of Sweet Cherries have insufficient amounts of Vitamin B3 and Vitamin B9
• Both Full fat Acorn Flour as well as Raw Sweet Cherries have insufficient amounts of Vitamin A and Vitamin B12 in 500 calories.

Comparing minerals per 500 calories for Acorn Flour vs Sweet Cherries:

• 500 calories of Acorn Flour have 1.3 times more Copper, 1.3 times more Magnesium and 3.1 times more Manganese than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 2.4 times more Calcium, 2.4 times more Iron, 1.6 times more Phosphorus, 2.5 times more Potassium and 109 times more Water than Full fat Acorn Flour.
• 500 calories of Acorn Flour lack sufficient amounts of Calcium
• Both Full fat Acorn Flour as well as Raw Sweet Cherries lack sufficient amounts of Zinc in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorn Flour have 19 times more Fat, 13 times more Saturated Fat and 27.1 times more Omega 6 than Sweet Cherries.
• While 500 kcal of Raw Sweet Cherries contain 2.3 times more Carbohydrate than Full fat Acorn Flour.
• Both Acorn Flour and Sweet Cherries offer comparable quantities of Energy and Protein per 500 calories.
• 500 calories of Sweet Cherries provide inadequate amounts of Omega 6