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Comparing Nutrients in 300 calories Sunflower Seed FlourVS Acorns

Weight per 300 calories

Sunflower Seed Flour
92g
Acorns
77.5g

Both foods have similar energy densities which is high in comparison to other foods.

Which food has more nutrients per 300 calories - Sunflower Seed Flour or Acorns?

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour
55%
4%
41%
Acorns
6%
53%
41%
300 kcal ▼

Macro Nutrients

Sunflower Seed Flourvs Acorns
10.3%300kcal
Energy
10.3%300kcal
300 kcalvs300 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.53%1.5g
Fat
19%18.5g
1.5 gvs18.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.4%0.13g
Saturated Fat
7.5%2.4g
0.13 gvs2.4 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.12%0.002g
Omega 3
NA
0.002 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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4.7%0.8g
Omega 6
21%3.56g
0.8 gvs3.56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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25.4%33g
Carbohydrate
24.3%31.6g
33 gvs31.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
NA
≤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]
NA gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
NA
NA gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.6%4.8g
Fiber
NA
4.8 gvsNA g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
79%44.2g
Protein
8.5%4.77g
44.2 gvs4.77 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seed Flourvs Acorns
0.2%1.84μg
Vitamin A
0.17%1.55μg
RAE, retinol activity equivalents
1.84 μgvs1.55 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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244%2.93mg
Vitamin B1
7.24%0.087mg
Thiamine
2.93 mgvs0.087 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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19%0.24mg
Vitamin B2
7.04%0.091mg
Riboflavin
0.24 mgvs0.091 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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42%6.73mg
Vitamin B3
8.85%1.4mg
Niacin, nicotinic acid, niacinamide
6.73 mgvs1.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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121%6.07mg
Vitamin B5
11%0.55mg
Pantothenic acid
6.07 mgvs0.55 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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53.3%0.69mg
Vitamin B6
31.5%0.41mg
Pyridoxine
0.69 mgvs0.41 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B6
NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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51%204μg
Vitamin B9
17%67.4μg
Folates and Folic Acid
204 μgvs67.4 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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1.33%1.2mg
Vitamin C
0%0mg
Ascorbic acid
1.2 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
NA
Calciferol, cholecalciferol, ergocalciferol
0 IUvsNA IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
NA
Tocopherols and Tocotrienols
NA mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
NA
Phytomenadione or phylloquinone
NA μgvsNA μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Sunflower Seed Flourvs Acorns
10.5%105mg
Calcium
3.18%31.8mg
105 mgvs31.8 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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175%1.58mg
Copper
53.5%0.48mg
1.58 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Copper
NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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76%6.1mg
Iron
7.66%0.61mg
6.1 mgvs0.61 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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76%318mg
Magnesium
11.4%48mg
318 mgvs48 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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79%1.8mg
Manganese
45%1.04mg
1.8 mgvs1.04 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Manganese
NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Molybdenum
91%634mg
Phosphorus
8.75%61.2mg
634 mgvs61.2 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.8%61.7mg
Potassium
12.3%418mg
61.7 mgvs418 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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97%53.6μg
Selenium
NA
53.6 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.18%2.76mg
Sodium
0%0mg
2.76 mgvs0 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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41.4%4.56mg
Zinc
3.6%0.4mg
4.56 mgvs0.4 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.19%6.87g
Water
0.58%21.6g
6.87 gvs21.6 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 300 calories of Sunflower Seed Flour vs Acorns:
Comparing minerals per 300 calories for Sunflower Seed Flour vs Acorns:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Sunflower Seed FlourVS Dried AcornsAcornsVS Dried Acorns
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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