Comparing Nutrients in 14 ounces Dried Acorns VS Cooked 51% Whole Wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cooked 51% Whole Wheat Pasta	14%	8%	78%

Macro Nutrients

	Dried Acorns	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Energy	69.7% 2020kcal	21.8% 631kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	6.14% 5.95g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	2.96% 0.95g	32g per day for Men 19-50 years
Omega 3	NA	9.67% 0.15g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	96% 125g	130g per day for Men 19-50 years
Sugars	NA	4.65% 3.37g	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	0.38% 0.28g	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	% 0.28g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	NA	48% 18.3g	38g per day for Men 19-50 years
Protein	57.4% 32g	41.2% 23g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	52% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	31.4% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	71.6% 11.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	18.3% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	29.6% 0.38mg	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	114% 456μg	20% 79.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	2.65% 0.4mg	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

	Dried Acorns	Cooked 51% Whole Wheat Pasta	Recommended Dietary Allowance
Calcium	21.4% 214mg	4.76% 47.6mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	87.8% 0.79mg	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	51.6% 4.13mg	82% 6.55mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	42.5% 179mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	178% 4.1mg	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	58.4% 409mg	62.4% 437mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	9% 306mg	3400mg per day for Men 19-50 years
Selenium	NA	247% 136μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	40.4% 4.45mg	11mg per day for Men 19-50 years
Water	0.54% 20g	6.5% 241g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cooked 51% Whole Wheat Pasta per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Acorns versus 14 oz of Cooked 51% Whole Wheat Pasta to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Acorns vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Dried Acorns have 1.5 times more Vitamin B2, 4.1 times more Vitamin B5, 7.2 times more Vitamin B6 and 5.8 times more Vitamin B9 than Cooked 51% Whole Wheat Pasta.
• Both Dried Acorns and Cooked 51% Whole Wheat Pasta provide similar amounts of Vitamin B1 and Vitamin B3 per 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Cooked 51% Whole Wheat Pasta:

• 14 ounces of Dried Acorns have 4.5 times more Calcium, 4.1 times more Copper, 1.8 times more Magnesium, 1.3 times more Manganese and 9.2 times more Potassium than Cooked 51% Whole Wheat Pasta.
• While 14 oz of Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina contain 1.6 times more Iron and 1.7 times more Zinc than Dried Acorns.
• Both Dried Acorns and Cooked 51% Whole Wheat Pasta contain similar levels of Phosphorus per 14 ounces.
• 14 ounces of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 3.2 times more Energy, 20.9 times more Fat, 17.1 times more Saturated Fat, 11.1 times more Omega 6, 1.7 times more Carbohydrate and 1.4 times more Protein than Cooked 51% Whole Wheat Pasta.