Comparing Nutrients in 7 ounces Blanched Almonds VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Blanched Almonds	Acorn Flour	Recommended Dietary Allowance
Energy	40.4% 1171kcal	34.3% 994kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	61.7% 60g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	24.3% 7.8g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	NA	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	68% 11.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	83.4% 108g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	0% 0g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	NA	38g per day for Men 19-50 years
Protein	76% 42.5g	26.5% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.66% 5.95μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	29.5% 4.73mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	37% 1.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	105% 1.37mg	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	24.3% 97μg	56.6% 226μg	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	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	314% 47mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Acorn Flour	Recommended Dietary Allowance
Calcium	47% 468mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	135% 1.2mg	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	81.4% 6.5mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	52% 218mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	150% 3.46mg	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	136% 955mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	41.6% 1413mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11.5% 1.27mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Acorn Flour per 7 oz

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

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Acorn Flour:

• 7 ounces of Blanched Almonds have 1.3 times more Vitamin B1, 4.6 times more Vitamin B2 and 1.5 times more Vitamin B3 than Acorn Flour.
• While 7 oz of Full fat Acorn Flour contain 3 times more Vitamin B5, 6 times more Vitamin B6 and 2.3 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Acorn Flour:

• 7 ounces of Blanched Almonds have 5.5 times more Calcium, 1.7 times more Copper, 2.7 times more Iron, 2.4 times more Magnesium, 4.7 times more Phosphorus and 4.6 times more Zinc than Acorn Flour.
• Both Blanched Almonds and Acorn Flour contain similar levels of Manganese and Potassium per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 1.7 times more Fat, 2.1 times more Omega 6 and 2.9 times more Protein than Acorn Flour.
• While 7 oz of Full fat Acorn Flour contain 2.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Acorn Flour offer comparable quantities of Energy and Saturated Fat per seven ounces.