Comparing Nutrients in 300 calories Toasted Wheat Germ Cereals VS Acorns

Weight per 300 calories

• Toasted Wheat Germ Cereals: 78.5g
• Acorns: 77.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Acorns?

Macros Ratio

	Protein	Fat	Carbs
Toasted Wheat Germ Cereals	28%	23%	49%
Acorns	6%	53%	41%

Macro Nutrients

	Toasted Wheat Germ Cereals	Acorns	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	8.66% 8.4g	19% 18.5g	97g per day for Men 19-50 years
Saturated Fat	4.5% 1.44g	7.5% 2.4g	32g per day for Men 19-50 years
Omega 3	39.3% 0.63g	NA	1.6g per day for Men 19-50 years
Omega 6	27% 4.57g	21% 3.56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30% 39g	24.3% 31.6g	130g per day for Men 19-50 years
Sugars	8.45% 6.13g	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	% 6.13g	NA	g per day for Men 19-50 years
Fiber	31.2% 12g	NA	38g per day for Men 19-50 years
Protein	41% 23g	8.5% 4.77g	56g per day for Men 19-50 years

Vitamins

	Toasted Wheat Germ Cereals	Acorns	Recommended Dietary Allowance
Vitamin A	0.44% 3.93μg	0.17% 1.55μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	109% 1.3mg	7.24% 0.087mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	7.04% 0.091mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	27.4% 4.4mg	8.85% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22% 1.1mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59% 0.77mg	31.5% 0.41mg	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	69% 276μg	17% 67.4μg	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	5.24% 4.7mg	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	83.7% 12.6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.6% 3.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Toasted Wheat Germ Cereals	Acorns	Recommended Dietary Allowance
Calcium	3.53% 35.3mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	54% 0.49mg	53.5% 0.48mg	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	89.2% 7.14mg	7.66% 0.61mg	8mg per day for Men 19-50 years
Magnesium	60% 251mg	11.4% 48mg	420mg per day for Men 19-50 years
Manganese	681% 15.7mg	45% 1.04mg	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	129% 900mg	8.75% 61.2mg	700mg per day for Men 19-50 years
Potassium	22% 744mg	12.3% 418mg	3400mg per day for Men 19-50 years
Selenium	93% 51μg	NA	55μg per day for Men 19-50 years
Sodium	0.21% 3.14mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.58% 21.6g	3700g per day for Men 19-50 years

Toasted Wheat Germ Cereals VS Acorns Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Toasted Wheat Germ Cereals or Acorns?

Lets compare vitamin content per 300 calories of Toasted Wheat Germ Cereals vs Acorns:

• 300 calories of Toasted Wheat Germ Cereals have 15.1 times more Vitamin B1, 7 times more Vitamin B2, 3.1 times more Vitamin B3, 2 times more Vitamin B5, 1.9 times more Vitamin B6 and 4.1 times more Vitamin B9 than Acorns.
• Both Plain Toasted Wheat Germ Cereals as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Toasted Wheat Germ Cereals vs Acorns:

• 300 calories of Toasted Wheat Germ Cereals have 11.7 times more Iron, 5.2 times more Magnesium, 15.1 times more Manganese, 14.7 times more Phosphorus, 1.8 times more Potassium and 33.1 times more Zinc than Acorns.
• Both Toasted Wheat Germ Cereals and Acorns contain similar levels of Copper per 300 calories.
• 300 calories of Acorns lack sufficient amounts of Zinc
• Both Plain Toasted Wheat Germ Cereals as well as Raw Acorns lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Toasted Wheat Germ Cereals have 1.3 times more Omega 6, 1.2 times more Carbohydrate and 4.8 times more Protein than Acorns.
• While 300 kcal of Raw Acorns contain 2.2 times more Fat and 1.7 times more Saturated Fat than Plain Toasted Wheat Germ Cereals.
• Both Toasted Wheat Germ Cereals and Acorns offer comparable quantities of Energy per 300 calories.