Comparing Nutrients in 500 calories Acorns VS Roasted Soy Flour

Weight per 500 calories

• Acorns: 129g
• Roasted Soy Flour: 114g

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

Discover which food has more nutrients per 500 calories - Acorns or Roasted Soy Flour?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Soy Flour	32%	42%	26%

Macro Nutrients

	Acorns	Roasted Soy Flour	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	25.7% 25g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	11.3% 3.6g	32g per day for Men 19-50 years
Omega 3	NA	104% 1.66g	1.6g per day for Men 19-50 years
Omega 6	35% 5.94g	73% 12.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	26.6% 34.6g	130g per day for Men 19-50 years
Sugars	NA	12% 8.67g	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	29% 11g	38g per day for Men 19-50 years
Protein	14% 7.95g	77.5% 43.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Soy Flour	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0.76% 6.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	82.4% 1.07mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	23.4% 3.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	27.6% 1.38mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	30.8% 0.4mg	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	28% 112μg	64.6% 259μg	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	15% 2.26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	67.4% 81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Roasted Soy Flour	Recommended Dietary Allowance
Calcium	5.3% 53mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	281% 2.53mg	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	83% 6.63mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	100% 420mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	103% 2.37mg	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	14.6% 102mg	77.4% 542mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	68.4% 2325mg	3400mg per day for Men 19-50 years
Selenium	NA	15.5% 8.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.91% 13.7mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	37% 4.08mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.12% 4.34g	3700g per day for Men 19-50 years

Acorns VS Roasted Soy Flour Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Roasted Soy Flour?

Lets compare vitamin content per 500 calories of Acorns vs Roasted Soy Flour:

• 500 calories of Acorns have 1.7 times more Vitamin B6 than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 3.2 times more Vitamin B1, 7 times more Vitamin B2, 1.6 times more Vitamin B3, 1.5 times more Vitamin B5 and 2.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Roasted Full-fat Soy Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Acorns vs Roasted Soy Flour:

• 500 kcal of Roasted Full-fat Soy Flour contain 4 times more Calcium, 3.2 times more Copper, 6.5 times more Iron, 5.2 times more Magnesium, 1.4 times more Manganese, 5.3 times more Phosphorus, 3.3 times more Potassium and 6.2 times more Zinc than Raw Acorns.
• 500 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 1.2 times more Fat and 1.5 times more Carbohydrate than Roasted Soy Flour.
• While 500 kcal of Roasted Full-fat Soy Flour contain 2.1 times more Omega 6 and 5.5 times more Protein than Raw Acorns.
• Both Acorns and Roasted Soy Flour offer comparable quantities of Energy and Saturated Fat per 500 calories.