Comparing Nutrients in 14 ounces Acorns VS Cooked Whole-wheat Pasta

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Cooked Whole-wheat Pasta	15%	10%	75%

Macro Nutrients

	Acorns	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Energy	53% 1536kcal	20.4% 591kcal	2900kcal per day for Men 19-50 years
Fat	98% 95g	7% 6.8g	97g per day for Men 19-50 years
Saturated Fat	38.5% 12.3g	3% 0.96g	32g per day for Men 19-50 years
Omega 3	NA	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	107% 18.2g	12.6% 2.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	124% 162g	92% 119g	130g per day for Men 19-50 years
Sugars	NA	4.1% 2.98g	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	40.7% 15.5g	38g per day for Men 19-50 years
Protein	43.6% 24.4g	42.5% 23.8g	56g per day for Men 19-50 years

Vitamins

	Acorns	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.88% 7.94μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	51.6% 0.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	36% 0.47mg	30.2% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.3% 7.25mg	77.5% 12.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	56.8% 2.84mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	161% 2.1mg	28.4% 0.37mg	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	86.3% 345μg	21% 83.3μg	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	0% 0mg	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	6.1% 0.91mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Cooked Whole-wheat Pasta	Recommended Dietary Allowance
Calcium	16.3% 163mg	5.16% 51.6mg	1000mg per day for Men 19-50 years
Copper	274% 2.46mg	99% 0.89mg	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	39% 3.14mg	85.3% 6.83mg	8mg per day for Men 19-50 years
Magnesium	58.6% 246mg	51% 214mg	420mg per day for Men 19-50 years
Manganese	231% 5.3mg	228% 5.24mg	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	44.8% 314mg	72% 504mg	700mg per day for Men 19-50 years
Potassium	63% 2139mg	11.2% 381mg	3400mg per day for Men 19-50 years
Selenium	NA	262% 144μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	48.3% 5.3mg	11mg per day for Men 19-50 years
Water	3% 111g	6.63% 245g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Cooked Whole-wheat Pasta per 14 oz

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

Lets compare vitamin content per 14 ounces of Acorns vs Cooked Whole-wheat Pasta:

• 14 ounces of Acorns have 2.7 times more Vitamin B5, 5.7 times more Vitamin B6 and 4.1 times more Vitamin B9 than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 1.4 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Acorns.
• Both Acorns and Cooked Whole-wheat Pasta provide similar amounts of Vitamin B2 per 14 ounces.
• Both Raw Acorns as well as Cooked Whole-wheat Pasta have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Acorns vs Cooked Whole-wheat Pasta:

• 14 ounces of Acorns have 3.2 times more Calcium, 2.8 times more Copper and 5.6 times more Potassium than Cooked Whole-wheat Pasta.
• While 14 oz of Cooked Whole-wheat Pasta contain 2.2 times more Iron, 1.6 times more Phosphorus and 2.6 times more Zinc than Raw Acorns.
• Both Acorns and Cooked Whole-wheat Pasta contain similar levels of Magnesium and Manganese per 14 ounces.
• 14 ounces of Cooked Whole-wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Acorns have 2.6 times more Energy, 14 times more Fat, 12.8 times more Saturated Fat, 8.5 times more Omega 6 and 1.4 times more Carbohydrate than Cooked Whole-wheat Pasta.
• Both Acorns and Cooked Whole-wheat Pasta offer comparable quantities of Protein per 14 ounces.