Comparing Nutrients in 7 ounces Dried Acorns VS Sunflower Seed Flour

Macros Ratio

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

Macro Nutrients

	Dried Acorns	Sunflower Seed Flour	Recommended Dietary Allowance
Energy	35% 1010kcal	22.3% 647kcal	2900kcal per day for Men 19-50 years
Fat	64.3% 62.3g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.86% 0.27g	32g per day for Men 19-50 years
Omega 3	NA	0.25% 0.004g	1.6g per day for Men 19-50 years
Omega 6	70.6% 12g	10% 1.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	82% 106g	54.7% 71g	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	NA	27% 10.3g	38g per day for Men 19-50 years
Protein	28.7% 16g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Sunflower Seed Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.6% 0.3mg	527% 6.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	23.5% 0.31mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	30% 4.77mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.87mg	262% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	106% 1.38mg	115% 1.5mg	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	57% 228μg	110% 441μg	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	2.87% 2.58mg	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	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

	Dried Acorns	Sunflower Seed Flour	Recommended Dietary Allowance
Calcium	10.7% 107mg	22.6% 226mg	1000mg per day for Men 19-50 years
Copper	180% 1.62mg	378% 3.4mg	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	25.8% 2.06mg	164% 13mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	163% 687mg	420mg per day for Men 19-50 years
Manganese	118% 2.7mg	170% 3.9mg	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	195% 1367mg	700mg per day for Men 19-50 years
Potassium	41.4% 1407mg	3.9% 133mg	3400mg per day for Men 19-50 years
Selenium	NA	210% 115μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	12% 1.33mg	89.3% 9.82mg	11mg per day for Men 19-50 years
Water	0.27% 10g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Sunflower Seed Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Dried Acorns vs Sunflower Seed Flour:

• 7 oz of Partially Defatted Sunflower Seed Flour contain 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 Dried Acorns and Sunflower Seed Flour provide similar amounts of Vitamin B6 per seven ounces.
• Both Dried Acorns as well as Partially Defatted Sunflower Seed Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Dried Acorns vs Sunflower Seed Flour:

• 7 ounces of Dried Acorns have 10.6 times more Potassium than Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 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.
• 7 ounces of Sunflower Seed Flour lack sufficient amounts of Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Acorns have 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 Sunflower Seed Flour.
• While 7 oz of Partially Defatted Sunflower Seed Flour contain 5.9 times more Protein than Dried Acorns.