Comparing Nutrients in 7 ounces Acorns VS Flaxseed

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Flaxseed	13%	67%	20%

Macro Nutrients

	Acorns	Flaxseed	Recommended Dietary Allowance
Energy	26.5% 768kcal	36.5% 1060kcal	2900kcal per day for Men 19-50 years
Fat	49% 47.3g	86.3% 83.7g	97g per day for Men 19-50 years
Saturated Fat	19.2% 6.16g	22.7% 7.27g	32g per day for Men 19-50 years
Omega 3	NA	2829% 45.3g	1.6g per day for Men 19-50 years
Omega 6	53.7% 9.12g	69% 11.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	44% 57.3g	130g per day for Men 19-50 years
Sugars	NA	4.24% 3.08g	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	% 0.79g	g per day for Men 19-50 years
Sucrose	NA	% 2.3g	g per day for Men 19-50 years
Fiber	NA	143% 54g	38g per day for Men 19-50 years
Protein	21.8% 12.2g	65% 36.3g	56g per day for Men 19-50 years

Vitamins

	Acorns	Flaxseed	Recommended Dietary Allowance
Vitamin A	0.44% 3.97μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.5% 0.22mg	272% 3.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	18% 0.23mg	24.6% 0.32mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.63mg	38.2% 6.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	39% 1.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	80.6% 1.05mg	72.2% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	224% 67μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43% 173μg	43% 173μg	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	1.32% 1.2mg	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	4.1% 0.62mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	7.1% 8.53μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Flaxseed	Recommended Dietary Allowance
Calcium	8.14% 81.4mg	50.6% 506mg	1000mg per day for Men 19-50 years
Copper	137% 1.23mg	269% 2.42mg	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	19.6% 1.57mg	142% 11.4mg	8mg per day for Men 19-50 years
Magnesium	29.3% 123mg	185% 778mg	420mg per day for Men 19-50 years
Manganese	115% 2.65mg	214% 4.93mg	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	22.4% 157mg	182% 1274mg	700mg per day for Men 19-50 years
Potassium	31.5% 1070mg	47.5% 1613mg	3400mg per day for Men 19-50 years
Selenium	NA	92% 50.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.97% 59.5mg	1500mg per day for Men 19-50 years
Zinc	9.2% 1mg	78.3% 8.6mg	11mg per day for Men 19-50 years
Water	1.5% 55.4g	0.37% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Flaxseed per 7 oz

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

Lets compare vitamin content per 7 ounces of Acorns vs Flaxseed:

• 7 oz of Flaxseed contain 14.7 times more Vitamin B1, 1.4 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.4 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Flaxseed provide similar amounts of Vitamin B6 and Vitamin B9 per seven ounces.
• Both Raw Acorns as well as Flaxseed have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Acorns vs Flaxseed:

• 7 oz of Flaxseed contain 6.2 times more Calcium, 2 times more Copper, 7.3 times more Iron, 6.3 times more Magnesium, 1.9 times more Manganese, 8.1 times more Phosphorus, 1.5 times more Potassium, more Sodium and 8.5 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Acorns have 1.4 times more Carbohydrate than Flaxseed.
• While 7 oz of Flaxseed contain 1.4 times more Energy, 1.8 times more Fat, 1.3 times more Omega 6 and 3 times more Protein than Raw Acorns.
• Both Acorns and Flaxseed offer comparable quantities of Saturated Fat per seven ounces.