Comparing Nutrients in 5 ounces Acorns VS Oil Roasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Oil Roasted Sunflower Seeds	13%	73%	14%

Macro Nutrients

	Acorns	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Energy	19% 549kcal	29% 839kcal	2900kcal per day for Men 19-50 years
Fat	35% 34g	75% 72.7g	97g per day for Men 19-50 years
Saturated Fat	13.7% 4.4g	31.3% 10g	32g per day for Men 19-50 years
Omega 3	NA	7.18% 0.11g	1.6g per day for Men 19-50 years
Omega 6	38.3% 6.5g	285% 48.5g	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	25% 32.4g	130g per day for Men 19-50 years
Sugars	NA	6.1% 4.4g	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	% 1.05g	g per day for Men 19-50 years
Sucrose	NA	% 3.36g	g per day for Men 19-50 years
Fiber	NA	39.5% 15g	38g per day for Men 19-50 years
Protein	15.6% 8.7g	50.8% 28.4g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil Roasted Sunflower Seeds	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	37.8% 0.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	30.5% 0.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.6mg	36.6% 5.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.3% 1mg	197% 9.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.6% 0.75mg	86.4% 1.12mg	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	83% 332μg	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	1.73% 1.56mg	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	343% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.66% 4.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Oil Roasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	5.8% 58mg	12.3% 123mg	1000mg per day for Men 19-50 years
Copper	98% 0.88mg	284% 2.56mg	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	76% 6.07mg	8mg per day for Men 19-50 years
Magnesium	21% 88mg	43% 180mg	420mg per day for Men 19-50 years
Manganese	82.4% 1.9mg	128% 2.95mg	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	231% 1615mg	700mg per day for Men 19-50 years
Potassium	22.5% 764mg	20% 685mg	3400mg per day for Men 19-50 years
Selenium	NA	202% 111μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	6.57% 0.72mg	67% 7.4mg	11mg per day for Men 19-50 years
Water	1.07% 39.5g	0.059% 2.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil Roasted Sunflower Seeds per 5 oz

Compare the macro and micronutrient content in 5 oz of Acorns versus 5 oz of Oil Roasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Acorns vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.7 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Oil Roasted Sunflower Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Acorns vs Oil Roasted Sunflower Seeds:

• 5 oz of Oil Roasted Sunflower Seed Kernels contain 2.1 times more Calcium, 2.9 times more Copper, 5.4 times more Iron, 2 times more Magnesium, 1.6 times more Manganese, 14.4 times more Phosphorus and 10.2 times more Zinc than Raw Acorns.
• Both Acorns and Oil Roasted Sunflower Seeds contain similar levels of Potassium per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Acorns have 1.8 times more Carbohydrate than Oil Roasted Sunflower Seeds.
• While 5 oz of Oil Roasted Sunflower Seed Kernels contain 1.5 times more Energy, 2.2 times more Fat, 2.3 times more Saturated Fat, 7.4 times more Omega 6 and 3.3 times more Protein than Raw Acorns.