Comparing Nutrients in 14 ounces 51% whole wheat Pasta VS Acorns

Macros Ratio

	Protein	Fat	Carbs
51% whole wheat Pasta	15%	7%	78%
Acorns	6%	53%	41%

Macro Nutrients

	51% whole wheat Pasta	Acorns	Recommended Dietary Allowance
Energy	49.5% 1437kcal	53% 1536kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	4.35% 1.4g	38.5% 12.3g	32g per day for Men 19-50 years
Omega 3	15.4% 0.25g	NA	1.6g per day for Men 19-50 years
Omega 6	20% 3.43g	107% 18.2g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	223% 290g	124% 162g	130g per day for Men 19-50 years
Sugars	14.2% 10.3g	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	1.1% 0.79g	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	% 0.79g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	105% 40g	NA	38g per day for Men 19-50 years
Protein	96% 53.6g	43.6% 24.4g	56g per day for Men 19-50 years

Vitamins

	51% whole wheat Pasta	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	123% 1.47mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	59% 0.77mg	36% 0.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	197% 31.5mg	45.3% 7.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.5% 3.18mg	56.8% 2.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	85.5% 1.1mg	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	58.5% 234μg	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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	51% whole wheat Pasta	Acorns	Recommended Dietary Allowance
Calcium	10.7% 107mg	16.3% 163mg	1000mg per day for Men 19-50 years
Copper	188% 1.7mg	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	165% 13.2mg	39% 3.14mg	8mg per day for Men 19-50 years
Magnesium	98% 413mg	58.6% 246mg	420mg per day for Men 19-50 years
Manganese	387% 8.9mg	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	163% 1139mg	44.8% 314mg	700mg per day for Men 19-50 years
Potassium	42.7% 1453mg	63% 2139mg	3400mg per day for Men 19-50 years
Selenium	501% 275μg	NA	55μg per day for Men 19-50 years
Sodium	2.9% 43.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	86.6% 9.53mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.95% 35g	3% 111g	3700g per day for Men 19-50 years

Nutrient Comparison: 51% whole wheat Pasta VS Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of 51% whole wheat Pasta vs Acorns:

• 14 ounces of 51% whole wheat Pasta have 3.3 times more Vitamin B1, 1.6 times more Vitamin B2 and 4.4 times more Vitamin B3 than Acorns.
• While 14 oz of Raw Acorns contain 1.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Acorns provide similar amounts of Vitamin B5 per 14 ounces.

Comparing minerals per 14 ounces for 51% whole wheat Pasta vs Acorns:

• 14 ounces of 51% whole wheat Pasta have 4.2 times more Iron, 1.7 times more Magnesium, 1.7 times more Manganese, 3.6 times more Phosphorus and 4.7 times more Zinc than Acorns.
• While 14 oz of Raw Acorns contain 1.5 times more Calcium, 1.5 times more Copper and 1.5 times more Potassium than Dry 51% whole wheat Pasta with Unenriched Semolina .

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of 51% whole wheat Pasta have 1.8 times more Carbohydrate and 2.2 times more Protein than Acorns.
• While 14 oz of Raw Acorns contain 8.9 times more Fat, 8.8 times more Saturated Fat and 5.3 times more Omega 6 than Dry 51% whole wheat Pasta with Unenriched Semolina .
• Both 51% whole wheat Pasta and Acorns offer comparable quantities of Energy per 14 ounces.