Comparing Nutrients in 1 kilogram Cooked 51% Whole Wheat Pasta VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Cooked 51% Whole Wheat Pasta	Dried Acorns	Recommended Dietary Allowance
Energy	55% 1590kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	15.5% 15g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	7.47% 2.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	24.4% 0.39g	NA	1.6g per day for Men 19-50 years
Omega 6	32% 5.45g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	413% 537g	130g per day for Men 19-50 years
Sugars	11.7% 8.5g	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	0.97% 0.7g	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	% 0.7g	NA	g per day for Men 19-50 years
Sucrose	% 2g	NA	g per day for Men 19-50 years
Fiber	121% 46g	NA	38g per day for Men 19-50 years
Protein	104% 58.2g	145% 81g	56g per day for Men 19-50 years

Vitamins

	Cooked 51% 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	131% 1.57mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	180% 29mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	535% 6.95mg	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	50% 200μg	288% 1150μg	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	6.67% 1mg	NA	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

	Cooked 51% Whole Wheat Pasta	Dried Acorns	Recommended Dietary Allowance
Calcium	12% 120mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	221% 2mg	909% 8.2mg	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	206% 16.5mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	107% 450mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	449% 10.3mg	593% 13.6mg	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	157% 1100mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	22.6% 770mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	622% 342μg	NA	55μg per day for Men 19-50 years
Sodium	4% 60mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	102% 11mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	16.4% 607g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked 51% Whole Wheat Pasta VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked 51% Whole Wheat Pasta versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked 51% Whole Wheat Pasta vs Dried Acorns:

• 1 kg of Dried Acorns contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Dried Acorns provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.

Comparing minerals per 1 kilogram for Cooked 51% Whole Wheat Pasta vs Dried Acorns:

• 1 kilogram of Cooked 51% Whole Wheat Pasta has 1.6 times more Iron and 1.7 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.
• Both Cooked 51% Whole Wheat Pasta and Dried Acorns contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Cooked 51% Whole Wheat Pasta lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Acorns contains 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 Whole Grain Pasta, 51% Whole Wheat, Remaining Unenriched Semolina.