Comparing Nutrients in 100 grams Acorns VS Toasted Sunflower Seeds

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Toasted Sunflower Seeds	10%	77%	13%

Macro Nutrients

	Acorns	Toasted Sunflower Seeds	Recommended Dietary Allowance
Energy	13.3% 387kcal	21.3% 619kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	58.6% 56.8g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	18.6% 5.95g	32g per day for Men 19-50 years
Omega 3	NA	4.94% 0.079g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	220% 37.4g	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	16% 20.6g	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	30.3% 11.5g	38g per day for Men 19-50 years
Protein	11% 6.15g	30.7% 17.2g	56g per day for Men 19-50 years

Vitamins

	Acorns	Toasted Sunflower Seeds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	22% 0.29mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	26.2% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	141% 7.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	62% 0.81mg	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	59.5% 238μg	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	1.56% 1.4mg	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

	Acorns	Toasted Sunflower Seeds	Recommended Dietary Allowance
Calcium	4.1% 41mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	204% 1.83mg	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	85% 6.8mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	30.7% 129mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	92% 2.1mg	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	165% 1158mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	14.4% 491mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	48% 5.3mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.027% 1g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Toasted Sunflower Seeds per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Toasted Sunflower Seeds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 2.9 times more Vitamin B1, 2.4 times more Vitamin B2, 2.3 times more Vitamin B3, 9.9 times more Vitamin B5, 1.5 times more Vitamin B6 and 2.7 times more Vitamin B9 than Raw Acorns.
• Both Raw Acorns as well as Toasted Sunflower Seed Kernels no Salt have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Toasted Sunflower Seeds:

• 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.4 times more Calcium, 3 times more Copper, 8.6 times more Iron, 2.1 times more Magnesium, 1.6 times more Manganese, 14.7 times more Phosphorus and 10.4 times more Zinc than Raw Acorns.
• Both Acorns and Toasted Sunflower Seeds contain similar levels of Potassium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 2 times more Carbohydrate than Toasted Sunflower Seeds.
• While 100 g of Toasted Sunflower Seed Kernels no Salt contain 1.6 times more Energy, 2.4 times more Fat, 1.9 times more Saturated Fat, 8.1 times more Omega 6 and 2.8 times more Protein than Raw Acorns.