Comparing Nutrients in 5 ounces Dried Acorns VS 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	25% 721kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	44% 42.8g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	17.4% 5.56g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	48.5% 8.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	59.6% 77.5g	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	20.5% 11.5g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.47% 4.25μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	17.2% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	21% 3.38mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	26.4% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.8% 0.99mg	75% 0.98mg	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	40.8% 163μg	40.4% 162μg	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	7.65% 76.5mg	6.1% 61mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	96% 0.87mg	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	18.4% 1.47mg	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	37% 156mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	107% 2.47mg	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	21% 146mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	29.6% 1005mg	29.7% 1009mg	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	8.63% 0.95mg	8.25% 0.91mg	11mg per day for Men 19-50 years
Water	0.19% 7.17g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Dried Acorns vs Acorn Flour:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of vitamins per 5 oz
• 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 5 oz.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 5 oz.

Comparing minerals per 5 ounces for Dried Acorns vs Acorn Flour:

• Dried Acorns have 1.3 times more Calcium and 1.3 times more Copper than Full fat Acorn Flour.
• While Full fat Acorn Flour contains 1.3 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

Both Dried Acorns and Full fat Acorn Flour have similar amounts of macro-nutrients per 5 oz
• Both Dried Acorns and Full fat Acorn Flour have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate and Protein per 5 oz.
• Both Dried Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.