Comparing Nutrients in 5 ounces Sunflower Seed Flour VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Sunflower Seed Flour	55%	4%	41%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Sunflower Seed Flour	Dried Acorns	Recommended Dietary Allowance
Energy	16% 462kcal	25% 721kcal	2900kcal per day for Men 19-50 years
Fat	2.35% 2.3g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.18% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	7.24% 1.23g	50.5% 8.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	58.5% 76g	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	19.4% 7.37g	NA	38g per day for Men 19-50 years
Protein	122% 68g	20.5% 11.5g	56g per day for Men 19-50 years

Vitamins

	Sunflower Seed Flour	Dried Acorns	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	376% 4.5mg	17.6% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	16.8% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.8% 10.4mg	21.3% 3.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	187% 9.36mg	26.6% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	82% 1.07mg	75.8% 0.99mg	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	78.7% 315μg	40.8% 163μg	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	2.05% 1.84mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	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

	Sunflower Seed Flour	Dried Acorns	Recommended Dietary Allowance
Calcium	16% 162mg	7.65% 76.5mg	1000mg per day for Men 19-50 years
Copper	270% 2.43mg	129% 1.16mg	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	117% 9.4mg	18.4% 1.47mg	8mg per day for Men 19-50 years
Magnesium	117% 490mg	27.7% 116mg	420mg per day for Men 19-50 years
Manganese	122% 2.8mg	84% 1.93mg	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	140% 977mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	29.6% 1005mg	3400mg per day for Men 19-50 years
Selenium	150% 82.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	63.8% 7mg	8.63% 0.95mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	0.19% 7.17g	3700g per day for Men 19-50 years

Nutrient Comparison: Sunflower Seed Flour VS Dried Acorns per 5 oz

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

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

• 5 ounces of Sunflower Seed Flour have 21.4 times more Vitamin B1, 1.7 times more Vitamin B2, 3 times more Vitamin B3, 7 times more Vitamin B5 and 1.9 times more Vitamin B9 than Dried Acorns.
• Both Sunflower Seed Flour and Dried Acorns provide similar amounts of Vitamin B6 per five ounces.
• Both Partially Defatted Sunflower Seed Flour as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Sunflower Seed Flour vs Dried Acorns:

• 5 ounces of Sunflower Seed Flour have 2.1 times more Calcium, 2.1 times more Copper, 6.4 times more Iron, 4.2 times more Magnesium, 1.4 times more Manganese, 6.7 times more Phosphorus and 7.4 times more Zinc than Dried Acorns.
• While 5 oz of Dried Acorns contain 10.6 times more Potassium than Partially Defatted Sunflower Seed Flour.
• 5 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Sunflower Seed Flour have 5.9 times more Protein than Dried Acorns.
• While 5 oz of Dried Acorns contain 1.6 times more Energy, 19.5 times more Fat, 29.6 times more Saturated Fat, 7 times more Omega 6 and 1.5 times more Carbohydrate than Partially Defatted Sunflower Seed Flour.