Comparing Nutrients in 1 pound Hard Red Winter Wheat VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Hard Red Winter Wheat	Dried Acorns	Recommended Dietary Allowance
Energy	51% 1483kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	7.2% 7g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	3.8% 1.22g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	NA	1.6g per day for Men 19-50 years
Omega 6	16% 2.72g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	248% 323g	187% 243g	130g per day for Men 19-50 years
Sugars	2.57% 1.86g	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	146% 55.3g	NA	38g per day for Men 19-50 years
Protein	102% 57g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Hard Red Winter Wheat	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	145% 1.74mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	155% 24.8mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.5% 4.33mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	242% 3.15mg	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	43% 172μg	130% 522μg	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	30.5% 4.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Hard Red Winter Wheat	Dried Acorns	Recommended Dietary Allowance
Calcium	13% 132mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	219% 1.97mg	412% 3.7mg	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	181% 14.5mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	136% 572mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	786% 18mg	269% 6.2mg	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	187% 1306mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	48.4% 1647mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	583% 321μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	1.6% 59.4g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Hard Red Winter Wheat VS Dried Acorns per 1 lb

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

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

• 1 pound of Hard Red Winter Wheat has 2.6 times more Vitamin B1 and 2.3 times more Vitamin B3 than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.3 times more Vitamin B2, 2.3 times more Vitamin B6 and 3 times more Vitamin B9 than Hard Red Winter Wheat.
• Both Hard Red Winter Wheat and Dried Acorns provide similar amounts of Vitamin B5 per one pound.
• Both Hard Red Winter Wheat as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

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

• 1 pound of Hard Red Winter Wheat has 3.1 times more Iron, 1.5 times more Magnesium, 2.9 times more Manganese, 2.8 times more Phosphorus and 4 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.9 times more Calcium, 1.9 times more Copper and 2 times more Potassium than Hard Red Winter Wheat.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Hard Red Winter Wheat has 1.3 times more Carbohydrate and 1.6 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 1.6 times more Energy, 20.4 times more Fat, 15.2 times more Saturated Fat and 10.1 times more Omega 6 than Hard Red Winter Wheat.