Comparing Nutrients in 5 ounces Acorns VS Oat Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oat Flour	15%	20%	65%

Macro Nutrients

	Acorns	Oat Flour	Recommended Dietary Allowance
Energy	19% 549kcal	19.7% 573kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	13.3% 13g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	7.1% 2.28g	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	38.3% 6.5g	26.6% 4.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44.4% 57.8g	71.6% 93g	130g per day for Men 19-50 years
Sugars	NA	1.56% 1.13g	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	0% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	NA	% 0.71g	g per day for Men 19-50 years
Fiber	NA	24.2% 9.2g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	37% 20.8g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oat Flour	Recommended Dietary Allowance
Vitamin A	0.31% 2.83μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.2% 0.16mg	81.7% 0.98mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	13.6% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	5.7% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	13.6% 0.18mg	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	31% 123μg	11.3% 45.4μg	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	6.6% 0.99mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.78% 4.54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Oat Flour	Recommended Dietary Allowance
Calcium	5.8% 58mg	7.8% 78mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	69% 0.62mg	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	14% 1.1mg	71% 5.67mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	48.6% 204mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	248% 5.7mg	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	16% 112mg	92% 641mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	15.5% 526mg	3400mg per day for Men 19-50 years
Selenium	NA	87.6% 48μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.8% 27mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	41.2% 4.54mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oat Flour per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Oat Flour to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Acorns have 1.2 times more Vitamin B3, 3.6 times more Vitamin B5, 4.2 times more Vitamin B6 and 2.7 times more Vitamin B9 than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 6.2 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Oat Flour provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Acorns as well as Partially Debranned Oat Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Oat Flour:

• 5 ounces of Acorns have 1.4 times more Copper and 1.5 times more Potassium than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 1.3 times more Calcium, 5.1 times more Iron, 2.3 times more Magnesium, 3 times more Manganese, 5.7 times more Phosphorus and 6.3 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 2.6 times more Fat, 1.9 times more Saturated Fat and 1.4 times more Omega 6 than Oat Flour.
• While 5 oz of Partially Debranned Oat Flour contain 1.6 times more Carbohydrate and 2.4 times more Protein than Raw Acorns.
• Both Acorns and Oat Flour offer comparable quantities of Energy per five ounces.