Comparing Nutrients in 100 grams Acorn Flour VS Raw Spelt

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Raw Spelt	16%	6%	78%

Macro Nutrients

	Acorn Flour	Raw Spelt	Recommended Dietary Allowance
Energy	17.3% 501kcal	11.7% 338kcal	2900kcal per day for Men 19-50 years
Fat	31% 30g	2.5% 2.43g	97g per day for Men 19-50 years
Saturated Fat	12.3% 3.92g	1.27% 0.41g	32g per day for Men 19-50 years
Omega 3	NA	4.06% 0.065g	1.6g per day for Men 19-50 years
Omega 6	34% 5.8g	7% 1.2g	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	54% 70g	130g per day for Men 19-50 years
Sugars	NA	9.4% 6.82g	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	0.33% 0.24g	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	% 0.84g	g per day for Men 19-50 years
Sucrose	NA	% 0.59g	g per day for Men 19-50 years
Fiber	NA	28% 10.7g	38g per day for Men 19-50 years
Protein	13.4% 7.5g	26% 14.6g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Raw Spelt	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	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12% 0.15mg	8.7% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	42.8% 6.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.6% 0.93mg	21.4% 1.07mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	53% 0.69mg	17.7% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	34.7% 10.4μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.5% 114μg	11.3% 45μg	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	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	5.27% 0.79mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3% 3.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorn Flour	Raw Spelt	Recommended Dietary Allowance
Calcium	4.3% 43mg	2.7% 27mg	1000mg per day for Men 19-50 years
Copper	68% 0.61mg	56.8% 0.51mg	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	55.5% 4.44mg	8mg per day for Men 19-50 years
Magnesium	26% 110mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	75.8% 1.74mg	130% 3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	204% 92μg	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	57.3% 401mg	700mg per day for Men 19-50 years
Potassium	21% 712mg	11.4% 388mg	3400mg per day for Men 19-50 years
Selenium	NA	21.3% 11.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 8mg	1500mg per day for Men 19-50 years
Zinc	5.8% 0.64mg	30% 3.28mg	11mg per day for Men 19-50 years
Water	0.16% 6g	0.3% 11g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Raw Spelt per 100 g

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

Lets compare vitamin content per 100 grams of Acorn Flour vs Raw Spelt:

• 100 grams of Acorn Flour have 1.4 times more Vitamin B2, 3 times more Vitamin B6 and 2.5 times more Vitamin B9 than Raw Spelt.
• While 100 g of Uncooked Spelt contain 2.5 times more Vitamin B1 and 2.9 times more Vitamin B3 than Full fat Acorn Flour.
• Both Acorn Flour and Raw Spelt provide similar amounts of Vitamin B5 per 100 grams.
• Both Full fat Acorn Flour as well as Uncooked Spelt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorn Flour vs Raw Spelt:

• 100 grams of Acorn Flour have 1.6 times more Calcium and 1.8 times more Potassium than Raw Spelt.
• While 100 g of Uncooked Spelt contain 3.7 times more Iron, 1.7 times more Manganese, 3.9 times more Phosphorus and 5.1 times more Zinc than Full fat Acorn Flour.
• Both Acorn Flour and Raw Spelt contain similar levels of Copper and Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorn Flour have 1.5 times more Energy, 12.4 times more Fat, 9.7 times more Saturated Fat and 4.9 times more Omega 6 than Raw Spelt.
• While 100 g of Uncooked Spelt contain 1.3 times more Carbohydrate and 1.9 times more Protein than Full fat Acorn Flour.