Comparing Nutrients in 14 ounces Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Acorns

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Acorns	Recommended Dietary Allowance
Energy	21.4% 619kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	6.06% 5.87g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	NA	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	NA	NA	1.6g per day for Men 19-50 years
Omega 6	NA	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	94% 123g	124% 162g	130g per day for Men 19-50 years
Sugars	3.56% 2.58g	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	0.38% 0.28g	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	% 0.28g	NA	g per day for Men 19-50 years
Sucrose	% 0.4g	NA	g per day for Men 19-50 years
Fiber	47% 18g	NA	38g per day for Men 19-50 years
Protein	40% 22.5g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Acorns	Recommended Dietary Allowance
Vitamin A	NA	0.88% 7.94μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65% 0.78mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.6% 0.53mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	66% 10.5mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.6% 1.03mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	161% 2.1mg	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	37.7% 151μg	86.3% 345μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	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	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked 51% Whole Wheat Pasta with Enriched Semolina	Acorns	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	79.4% 0.71mg	274% 2.46mg	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	78.4% 6.27mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	38.7% 163mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	231% 5.3mg	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	55% 385mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	8.3% 282mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	222% 122μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	6.6% 244g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta with Enriched Semolina VS Acorns per 14 oz

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

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

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 1.8 times more Vitamin B1 and 1.5 times more Vitamin B3 than Acorns.
• While 14 oz of Raw Acorns contain 2.8 times more Vitamin B5, 8.1 times more Vitamin B6 and 2.3 times more Vitamin B9 than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Acorns provide similar amounts of Vitamin B2 per 14 ounces.

Comparing minerals per 14 ounces for Cooked 51% Whole Wheat Pasta with Enriched Semolina vs Acorns:

• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina have 2 times more Iron, 1.2 times more Phosphorus and 2 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 3.7 times more Calcium, 3.5 times more Copper, 1.5 times more Magnesium, 1.4 times more Manganese and 7.6 times more Potassium than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• 14 ounces of Cooked 51% Whole Wheat Pasta with Enriched Semolina lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Acorns contain 2.5 times more Energy, 16.1 times more Fat and 1.3 times more Carbohydrate than Cooked Whole Grain Pasta, 51% Whole Wheat, Remaining Enriched Semolina.
• Both Cooked 51% Whole Wheat Pasta with Enriched Semolina and Acorns offer comparable quantities of Protein per 14 ounces.