Comparing Nutrients in 100 grams Acorns VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Acorns	Acorn Flour	Recommended Dietary Allowance
Energy	13.3% 387kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	42% 54.7g	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	11% 6.15g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	53% 0.69mg	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	21.8% 87μg	28.5% 114μg	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	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

	Acorns	Acorn Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	68% 0.61mg	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	9.88% 0.79mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	75.8% 1.74mg	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	11.3% 79mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.16% 6g	3700g per day for Men 19-50 years

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

• Full fat Acorn Flour contains 1.3 times more Vitamin B1, 1.3 times more Vitamin B2, 1.3 times more Vitamin B3, 1.3 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.3 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 g.

Comparing minerals per 100 grams for Acorns vs Acorn Flour:

• Full fat Acorn Flour contains 1.5 times more Iron, 1.8 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus, 1.3 times more Potassium and 1.3 times more Zinc than Raw Acorns.
• Both Raw Acorns and Full fat Acorn Flour have similar amounts of Calcium and Copper per 100 g.

Comparison of macro-nutrients per 100 grams:

• Full fat Acorn Flour contains 1.3 times more Energy, 1.3 times more Fat, 1.3 times more Saturated Fat, 1.3 times more Omega 6 and 1.3 times more Carbohydrate than Raw Acorns.
• Both Raw Acorns and Full fat Acorn Flour have similar amounts of Protein per 100 g.
• Both Raw Acorns as well as Full fat Acorn Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.