Comparing Nutrients in 7 ounces Acorn Flour VS Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Sunflower Seeds	13%	74%	13%

Macro Nutrients

	Acorn Flour	Sunflower Seeds	Recommended Dietary Allowance
Energy	34.3% 994kcal	40% 1159kcal	2900kcal per day for Men 19-50 years
Fat	61.7% 60g	105% 102g	97g per day for Men 19-50 years
Saturated Fat	24.3% 7.8g	27.6% 8.84g	32g per day for Men 19-50 years
Omega 3	NA	7.44% 0.12g	1.6g per day for Men 19-50 years
Omega 6	68% 11.5g	269% 45.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.4% 108g	30.5% 39.7g	130g per day for Men 19-50 years
Sugars	NA	7.17% 5.2g	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	% 4.96g	g per day for Men 19-50 years
Fiber	NA	45% 17g	38g per day for Men 19-50 years
Protein	26.5% 15g	73.6% 41.2g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.66% 5.95μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24% 0.29mg	245% 2.94mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	29.5% 4.73mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37% 1.85mg	45% 2.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	205% 2.67mg	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	56.6% 226μg	113% 450μg	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	3.1% 2.78mg	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	465% 69.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Flour	Sunflower Seeds	Recommended Dietary Allowance
Calcium	8.53% 85.3mg	15.5% 155mg	1000mg per day for Men 19-50 years
Copper	135% 1.2mg	397% 3.57mg	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	30% 2.4mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	52% 218mg	154% 645mg	420mg per day for Men 19-50 years
Manganese	150% 3.46mg	168% 3.87mg	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	29% 204mg	187% 1310mg	700mg per day for Men 19-50 years
Potassium	41.6% 1413mg	37.6% 1280mg	3400mg per day for Men 19-50 years
Selenium	NA	191% 105μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	90% 9.92mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.25% 9.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Acorn Flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 10.1 times more Vitamin B1, 2.3 times more Vitamin B2, 3.5 times more Vitamin B3, 2 times more Vitamin B6, 2 times more Vitamin B9 and more Vitamin C than Full fat Acorn Flour.
• Both Full fat Acorn Flour and Dried Sunflower Seed Kernels have similar amounts of Vitamin B5 per 7 oz.
• Both Full fat Acorn Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Vitamin A and Vitamin B12 in 7 oz.

Comparing minerals per 7 ounces for Acorn Flour vs Sunflower Seeds:

• Dried Sunflower Seed Kernels contain 1.8 times more Calcium, 2.9 times more Copper, 4.3 times more Iron, 3 times more Magnesium, 6.4 times more Phosphorus and 7.8 times more Zinc than Full fat Acorn Flour.
• Both Full fat Acorn Flour and Dried Sunflower Seed Kernels have similar amounts of Manganese and Potassium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Full fat Acorn Flour has 2.7 times more Carbohydrate than Dried Sunflower Seed Kernels.
• While Dried Sunflower Seed Kernels contain 1.7 times more Fat, 4 times more Omega 6 and 2.8 times more Protein than Full fat Acorn Flour.
• Both Full fat Acorn Flour and Dried Sunflower Seed Kernels have similar amounts of Energy and Saturated Fat per 7 oz.
• Both Full fat Acorn Flour as well as Dried Sunflower Seed Kernels have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.