Comparing Nutrients in 100 calories Rolls, hamburger or hot dog, wheat/cracked wheat VS Acorns

Weight per 100 calories

• Rolls, hamburger or hot dog, wheat/cracked wheat: 37.2g
• Acorns: 26g

Raw Acorns have 1.4 times more energy per unit of mass than Rolls, hamburger or hot dog, wheat/cracked wheat, which is high in comparison to other foods. Rolls, hamburger or hot dog, wheat/cracked wheat having high energy density.

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Rolls, hamburger or hot dog, wheat/cracked wheat	17%	12%	71%
Acorns	6%	53%	41%

Macro Nutrients

	Rolls, hamburger or hot dog, wheat/cracked wheat	Acorns	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.34g	6.36% 6.17g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	2.5% 0.8g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	NA	1.6g per day for Men 19-50 years
Omega 6	3.5% 0.6g	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	13.5% 17.6g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	3.54% 2.57g	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	1.53% 1.1g	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	% 0.86g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	4.1% 1.56g	NA	38g per day for Men 19-50 years
Protein	7.76% 4.35g	2.84% 1.6g	56g per day for Men 19-50 years

Vitamins

	Rolls, hamburger or hot dog, wheat/cracked wheat	Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 10μg	0.057% 0.52μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.5% 0.2mg	2.4% 0.029mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.32% 0.11mg	2.35% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	2.95% 0.47mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	3.7% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.63% 0.047mg	10.5% 0.14mg	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	7.8% 31.2μg	5.62% 22.5μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	2.94% 0.071μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0.54% 0.48mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.99% 0.15mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.1% 2.53μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rolls, hamburger or hot dog, wheat/cracked wheat	Acorns	Recommended Dietary Allowance
Calcium	7.3% 73mg	1.06% 10.6mg	1000mg per day for Men 19-50 years
Copper	6.8% 0.061mg	18% 0.16mg	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	13.6% 1.1mg	2.55% 0.2mg	8mg per day for Men 19-50 years
Magnesium	4.16% 17.5mg	3.8% 16mg	420mg per day for Men 19-50 years
Manganese	20% 0.46mg	15% 0.35mg	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	8.18% 57.2mg	2.9% 20.4mg	700mg per day for Men 19-50 years
Potassium	1.98% 67.3mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	18% 9.93μg	NA	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	3.95% 0.43mg	1.2% 0.13mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.19% 7.2g	3700g per day for Men 19-50 years

Rolls, Hamburger Or Hot Dog, Wheat/cracked Wheat VS Acorns Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Rolls, hamburger or hot dog, wheat/cracked wheat or Acorns?

Lets compare vitamin content per 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat vs Acorns:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 6.8 times more Vitamin B1, 3.5 times more Vitamin B2, 3.8 times more Vitamin B3, 1.3 times more Vitamin B5, 1.4 times more Vitamin B9 and more Vitamin B12 than Acorns.
• While 100 kcal of Raw Acorns contain 2.9 times more Vitamin B6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• 100 calories of Acorns have insufficient amounts of Vitamin B12
• Both Rolls, hamburger or hot dog, wheat/cracked wheat as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin C in 100 calories.

Comparing minerals per 100 calories for Rolls, hamburger or hot dog, wheat/cracked wheat vs Acorns:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 6.9 times more Calcium, 5.3 times more Iron, 1.3 times more Manganese, 2.8 times more Phosphorus, more Sodium and 3.3 times more Zinc than Acorns.
• While 100 kcal of Raw Acorns contain 2.6 times more Copper and 2.1 times more Potassium than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Acorns contain similar levels of Magnesium per 100 calories.
• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat lack sufficient amounts of Potassium
• 100 calories of Acorns lack sufficient amounts of Calcium and Zinc

Comparison of macro-nutrients per 100 calories:

• 100 calories of Rolls, hamburger or hot dog, wheat/cracked wheat have 1.7 times more Carbohydrate and 2.7 times more Protein than Acorns.
• While 100 kcal of Raw Acorns contain 4.6 times more Fat, 2.9 times more Saturated Fat and 2 times more Omega 6 than Rolls, hamburger or hot dog, wheat/cracked wheat.
• Both Rolls, hamburger or hot dog, wheat/cracked wheat and Acorns offer comparable quantities of Energy per 100 calories.