Comparing Nutrients in 500 calories Dried Acorns VS Acorn Flour

Weight per 500 calories

• Dried Acorns: 98g
• Acorn Flour: 100g

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

Which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	32% 31g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	12.2% 3.9g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.7g	42% 54.5g	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	14.2% 7.96g	13.3% 7.48g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.6% 0.15mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	15% 2.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	53% 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	28.2% 113μg	28.4% 114μg	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	5.3% 53mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	89.3% 0.8mg	67.8% 0.61mg	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	12.8% 1.02mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	19% 80.6mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	58.2% 1.34mg	75.6% 1.74mg	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	14.5% 101mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	21% 711mg	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	6% 0.66mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.13% 4.97g	0.16% 6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Dried Acorns vs Acorn Flour:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of vitamins per 500 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 500 kcal.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 kcal.

Comparing minerals per 500 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 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of macro-nutrients per 500 kcal
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 500 kcal.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.