Comparing Nutrients in 300 calories Acorns VS 51% whole wheat Pasta

Weight per 300 calories

• Acorns: 77.5g
• 51% whole wheat Pasta: 83g

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

Discover which food has more nutrients per 300 calories - Acorns or 51% whole wheat Pasta?

Macros Ratio

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

Macro Nutrients

	Acorns	51% whole wheat Pasta	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	0.91% 0.29g	32g per day for Men 19-50 years
Omega 3	NA	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	4.2% 0.72g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	46.6% 60.6g	130g per day for Men 19-50 years
Sugars	NA	2.97% 2.15g	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	0.23% 0.17g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 0.5g	g per day for Men 19-50 years
Fiber	NA	22% 8.37g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Acorns	51% whole wheat Pasta	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	25.6% 0.31mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	41% 6.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.3% 0.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	18% 0.23mg	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	17% 67.4μg	12.2% 49μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	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	NA	0.94% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.62% 0.75μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	51% whole wheat Pasta	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	2.24% 22.4mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	39.2% 0.35mg	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	7.66% 0.61mg	34.5% 2.76mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	20.5% 86mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	80.8% 1.86mg	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	8.75% 61.2mg	34% 238mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	8.92% 303mg	3400mg per day for Men 19-50 years
Selenium	NA	105% 57.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.61% 9.1mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	18% 2mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.2% 7.33g	3700g per day for Men 19-50 years

Acorns VS 51% Whole Wheat Pasta Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorns or 51% whole wheat Pasta?

Lets compare vitamin content per 300 calories of Acorns vs 51% whole wheat Pasta:

• 300 calories of Acorns have 1.8 times more Vitamin B6 and 1.4 times more Vitamin B9 than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 3.5 times more Vitamin B1, 1.7 times more Vitamin B2 and 4.7 times more Vitamin B3 than Raw Acorns.
• Both Acorns and 51% whole wheat Pasta provide similar amounts of Vitamin B5 per 300 calories.

Comparing minerals per 300 calories for Acorns vs 51% whole wheat Pasta:

• 300 calories of Acorns have 1.4 times more Copper and 1.4 times more Potassium than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 4.5 times more Iron, 1.8 times more Magnesium, 1.8 times more Manganese, 3.9 times more Phosphorus and 5 times more Zinc than Raw Acorns.
• 300 calories of Acorns lack sufficient amounts of Zinc
• Both Raw Acorns as well as Dry 51% whole wheat Pasta with Unenriched Semolina lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorns have 8.3 times more Fat, 8.3 times more Saturated Fat and 5 times more Omega 6 than 51% whole wheat Pasta.
• While 300 kcal of Dry 51% whole wheat Pasta with Unenriched Semolina contain 1.9 times more Carbohydrate and 2.3 times more Protein than Raw Acorns.
• Both Acorns and 51% whole wheat Pasta offer comparable quantities of Energy per 300 calories.
• 300 calories of 51% whole wheat Pasta provide inadequate amounts of Omega 6