Comparing Nutrients in 7 ounces Almond Flour VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Almond Flour	17%	73%	10%
Acorns	6%	53%	41%

Macro Nutrients

	Almond Flour	Acorns	Recommended Dietary Allowance
Energy	NA	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	103% 100g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	NA	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.7% 32g	62.2% 81g	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	48.4% 18.4g	NA	38g per day for Men 19-50 years
Protein	93% 52g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Almond Flour	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	114% 1.5mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.6% 7.94mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	80.6% 1.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	457% 137μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	18.8% 75μg	43% 173μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	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

	Almond Flour	Acorns	Recommended Dietary Allowance
Calcium	46% 460mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	215% 1.93mg	137% 1.23mg	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	80% 6.4mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	119% 498mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	156% 3.6mg	115% 2.65mg	2.3mg per day for Men 19-50 years
Molybdenum	159% 71.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	145% 1016mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	39% 1324mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	2.68% 1.47μg	NA	55μg per day for Men 19-50 years
Sodium	0.12% 1.77mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	50.5% 5.56mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.23% 8.57g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond Flour VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Almond Flour versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Almond Flour vs Acorns:

• 7 ounces of Almond Flour have 6.3 times more Vitamin B2 and 2.2 times more Vitamin B3 than Acorns.
• While 7 oz of Raw Acorns contain 5.3 times more Vitamin B6 and 2.3 times more Vitamin B9 than Almond Flour.
• Both Almond Flour and Acorns provide similar amounts of Vitamin B1 per seven ounces.

Comparing minerals per 7 ounces for Almond Flour vs Acorns:

• 7 ounces of Almond Flour have 5.7 times more Calcium, 1.6 times more Copper, 4.1 times more Iron, 4 times more Magnesium, 1.4 times more Manganese, 6.5 times more Phosphorus, 1.2 times more Potassium and 5.5 times more Zinc than Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Almond Flour have 2.1 times more Fat and 4.3 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 2.5 times more Carbohydrate than Almond Flour.