Comparing Nutrients in 14 ounces Whole Wheat Pasta VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Whole Wheat Pasta	15%	7%	78%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Whole Wheat Pasta	Dried Acorns	Recommended Dietary Allowance
Energy	48% 1397kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	12% 11.6g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	5.3% 1.7g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	17.4% 0.28g	NA	1.6g per day for Men 19-50 years
Omega 6	25% 4.2g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	224% 291g	164% 213g	130g per day for Men 19-50 years
Sugars	15% 11g	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	1.64% 1.2g	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	% 0.95g	NA	g per day for Men 19-50 years
Sucrose	% 2.7g	NA	g per day for Men 19-50 years
Fiber	96% 36.5g	NA	38g per day for Men 19-50 years
Protein	98% 55g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Whole Wheat Pasta	Dried Acorns	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	135% 1.6mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	66.6% 0.87mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	216% 34.5mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	69% 3.45mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	86.4% 1.12mg	212% 2.76mg	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	68.5% 274μg	114% 456μg	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	NA	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	12% 1.83mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	4.63% 5.56μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Whole Wheat Pasta	Dried Acorns	Recommended Dietary Allowance
Calcium	11.5% 115mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	361% 3.25mg	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	180% 14.4mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	121% 508mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	515% 12mg	235% 5.4mg	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	194% 1361mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	50.7% 1723mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	560% 308μg	NA	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	0.88% 32.6g	0.54% 20g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Whole Wheat Pasta have 2.7 times more Vitamin B1, 1.4 times more Vitamin B2 and 3.6 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 2.5 times more Vitamin B6 and 1.7 times more Vitamin B9 than Dry Whole-Wheat Pasta.
• Both Whole Wheat Pasta and Dried Acorns provide similar amounts of Vitamin B5 per 14 ounces.
• Both Dry Whole-Wheat Pasta as well as Dried Acorns have insufficient amounts of Vitamin B12 in 14 ounces.

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

• 14 ounces of Whole Wheat Pasta have 3.5 times more Iron, 1.6 times more Magnesium, 2.2 times more Manganese, 3.3 times more Phosphorus and 4.4 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.9 times more Calcium, 1.6 times more Copper and 1.6 times more Potassium than Dry Whole-Wheat Pasta.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Whole Wheat Pasta have 1.4 times more Carbohydrate and 1.7 times more Protein than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.4 times more Energy, 10.7 times more Fat, 9.5 times more Saturated Fat and 5.7 times more Omega 6 than Dry Whole-Wheat Pasta.