Comparing Nutrients in 100 grams Sunflower Seed FlourVS Acorns

Macros Ratio

Protein Fat Carbs

Sunflower Seed Flour

55%

41%

Acorns

53%

41%

100 g ▼

Macro Nutrients

Sunflower Seed Flourvs Acorns

11.2%326kcal

Energy

13.3%387kcal

326 kcalvs387 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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1.66%1.6g

Fat

24.6%24g

1.6 gvs24 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.43%0.14g

Saturated Fat

9.7%3.1g

0.14 gvs3.1 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.13%0.002g

Omega 3

0.002 gvsNA g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.1%0.87g

Omega 6

27%4.6g

0.87 gvs4.6 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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27.6%36g

Carbohydrate

31.3%40.8g

36 gvs40.8 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

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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Fructose

≤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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Glucose

NA gvsNA g

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

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Sucrose

NA gvsNA g

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

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13.7%5.2g

Fiber

5.2 gvsNA g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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86%48g

Protein

11%6.15g

48 gvs6.15 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Sunflower Seed Flourvs Acorns

0.22%2μg

Vitamin A

0.22%2μg

RAE, retinol activity equivalents

2 μgvs2 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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266%3.2mg

Vitamin B1

9.33%0.11mg

Thiamine

3.2 mgvs0.11 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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20.5%0.27mg

Vitamin B2

9.08%0.12mg

Riboflavin

0.27 mgvs0.12 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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45.7%7.3mg

Vitamin B3

11.4%1.83mg

Niacin, nicotinic acid, niacinamide

7.3 mgvs1.83 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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132%6.6mg

Vitamin B5

14.3%0.72mg

Pantothenic acid

6.6 mgvs0.72 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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58%0.75mg

Vitamin B6

40.6%0.53mg

Pyridoxine

0.75 mgvs0.53 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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55.5%222μg

Vitamin B9

21.8%87μg

Folates and Folic Acid

222 μgvs87 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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1.44%1.3mg

Vitamin C

0%0mg

Ascorbic acid

1.3 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

Calciferol, cholecalciferol, ergocalciferol

0 IUvsNA IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

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

11.4%114mg

Calcium

4.1%41mg

114 mgvs41 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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190%1.7mg

Copper

69%0.62mg

1.7 mgvs0.62 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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82.8%6.62mg

Iron

9.88%0.79mg

6.62 mgvs0.79 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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82.4%346mg

Magnesium

14.8%62mg

346 mgvs62 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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86%1.98mg

Manganese

58%1.34mg

1.98 mgvs1.34 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

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 .

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98%689mg

Phosphorus

11.3%79mg

689 mgvs79 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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1.97%67mg

Potassium

16%539mg

67 mgvs539 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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106%58.2μg

Selenium

58.2 μgvsNA μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.2%3mg

Sodium

0%0mg

3 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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45%4.95mg

Zinc

4.64%0.51mg

4.95 mgvs0.51 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.2%7.47g

Water

0.75%28g

7.47 gvs28 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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

Partially Defatted Sunflower Seed Flour has 28.5 times more Vitamin B1, 2.3 times more Vitamin B2, 4 times more Vitamin B3, 9.2 times more Vitamin B5, 1.4 times more Vitamin B6, 2.6 times more Vitamin B9 and more Vitamin C than Raw Acorns.
Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in 100 g.

Comparing minerals per 100 grams for Sunflower Seed Flour vs Acorns:

Partially Defatted Sunflower Seed Flour has 2.8 times more Calcium, 2.8 times more Copper, 8.4 times more Iron, 5.6 times more Magnesium, 1.5 times more Manganese, 8.7 times more Phosphorus and 9.7 times more Zinc than Raw Acorns.
While Raw Acorns contain 8 times more Potassium than Partially Defatted Sunflower Seed Flour.

Comparison of macro-nutrients per 100 grams:

Partially Defatted Sunflower Seed Flour has 7.8 times more Protein than Raw Acorns.
While Raw Acorns contain 14.8 times more Fat, 22.5 times more Saturated Fat and 5.3 times more Omega 6 than Partially Defatted Sunflower Seed Flour.
Both Partially Defatted Sunflower Seed Flour and Raw Acorns have similar amounts of Energy and Carbohydrate per 100 g.
Both Partially Defatted Sunflower Seed Flour as well as Raw Acorns have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.

Compare more foods per 100 g:

Sunflower Seed FlourVS Dried AcornsAcornsVS Dried Acorns

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Comparing Nutrients in 100 grams Sunflower Seed FlourVS Acorns

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 g: