Comparing Nutrients in 1 kilogram Hard Red Winter Wheat VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Hard Red Winter Wheat	14%	4%	82%
Acorns	6%	53%	41%

Macro Nutrients

	Hard Red Winter Wheat	Acorns	Recommended Dietary Allowance
Energy	113% 3270kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	16% 15.4g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	8.4% 2.7g	97% 31g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	NA	1.6g per day for Men 19-50 years
Omega 6	35.3% 6g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	548% 712g	313% 408g	130g per day for Men 19-50 years
Sugars	5.66% 4.1g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	321% 122g	NA	38g per day for Men 19-50 years
Protein	225% 126g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	319% 3.83mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	88.5% 1.15mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	342% 54.6mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	191% 9.54mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	231% 3mg	406% 5.3mg	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	95% 380μg	218% 870μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	67.3% 10mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Acorns	Recommended Dietary Allowance
Calcium	29% 290mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	482% 4.34mg	690% 6.2mg	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	399% 32mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	300% 1260mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	1733% 40mg	581% 13.4mg	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	411% 2880mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	107% 3630mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	1285% 707μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	241% 26.5mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	3.54% 131g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Hard Red Winter Wheat versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Hard Red Winter Wheat vs Acorns:

• 1 kilogram of Hard Red Winter Wheat has 3.4 times more Vitamin B1, 3 times more Vitamin B3 and 1.3 times more Vitamin B5 than Acorns.
• While 1 kg of Raw Acorns contains 1.8 times more Vitamin B6 and 2.3 times more Vitamin B9 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Acorns provide similar amounts of Vitamin B2 per one kilogram.
• Both Hard Red Winter Wheat as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Hard Red Winter Wheat vs Acorns:

• 1 kilogram of Hard Red Winter Wheat has 4 times more Iron, 2 times more Magnesium, 3 times more Manganese, 3.6 times more Phosphorus and 5.2 times more Zinc than Acorns.
• While 1 kg of Raw Acorns contains 1.4 times more Calcium, 1.4 times more Copper and 1.5 times more Potassium than Hard Red Winter Wheat.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Hard Red Winter Wheat has 1.7 times more Carbohydrate and 2.1 times more Protein than Acorns.
• While 1 kg of Raw Acorns contains 15.5 times more Fat, 11.5 times more Saturated Fat and 7.7 times more Omega 6 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Acorns offer comparable quantities of Energy per one kilogram.