Comparing Nutrients in 100 grams Acorn Flour VS Watermelon Seed Kernels

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Watermelon Seed Kernels	19%	71%	10%

Macro Nutrients

	Acorn Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Energy	17.3% 501kcal	19.2% 557kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	49% 47.4g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.92g	30.6% 9.78g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	165% 28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	42% 54.7g	11.8% 15.3g	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	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	50.6% 28.3g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.15mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	11% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22% 3.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	6.9% 0.35mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	6.85% 0.089mg	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	28.5% 114μg	14.5% 58μg	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	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

	Acorn Flour	Watermelon Seed Kernels	Recommended Dietary Allowance
Calcium	4.3% 43mg	5.4% 54mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	76.2% 0.69mg	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	15% 1.2mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	123% 515mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	70% 1.6mg	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	14.7% 103mg	108% 755mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	19% 648mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	6.6% 99mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	93% 10.2mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.14% 5.05g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Watermelon Seed Kernels per 100 g

Compare the macro and micronutrient content in 100 g of Acorn Flour versus 100 g of Watermelon Seed Kernels to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorn Flour vs Watermelon Seed Kernels:

• 100 grams of Acorn Flour have 2.7 times more Vitamin B5, 7.7 times more Vitamin B6 and 2 times more Vitamin B9 than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 1.3 times more Vitamin B1 and 1.5 times more Vitamin B3 than Full fat Acorn Flour.
• Both Acorn Flour and Watermelon Seed Kernels provide similar amounts of Vitamin B2 per 100 grams.
• Both Full fat Acorn Flour as well as Dried Watermelon Seed Kernels have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorn Flour vs Watermelon Seed Kernels:

• 100 g of Dried Watermelon Seed Kernels contain 1.3 times more Calcium, 6 times more Iron, 4.7 times more Magnesium, 7.3 times more Phosphorus, more Sodium and 16 times more Zinc than Full fat Acorn Flour.
• Both Acorn Flour and Watermelon Seed Kernels contain similar levels of Copper, Manganese and Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorn Flour have 3.6 times more Carbohydrate than Watermelon Seed Kernels.
• While 100 g of Dried Watermelon Seed Kernels contain 1.6 times more Fat, 2.5 times more Saturated Fat, 4.8 times more Omega 6 and 3.8 times more Protein than Full fat Acorn Flour.
• Both Acorn Flour and Watermelon Seed Kernels offer comparable quantities of Energy per 100 grams.