Comparing Nutrients in 500 calories Acorns VS Hard white Wheat

Weight per 500 calories

• Acorns: 129g
• Hard white Wheat: 146g

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

Discover which food has more nutrients per 500 calories - Acorns or Hard white Wheat?

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Hard white Wheat	12%	4%	84%

Macro Nutrients

	Acorns	Hard white Wheat	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	31.8% 31g	2.58% 2.5g	97g per day for Men 19-50 years
Saturated Fat	12.5% 4g	1.27% 0.4g	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	35% 5.94g	6.15% 1.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	40.5% 52.6g	85.4% 111g	130g per day for Men 19-50 years
Sugars	NA	0.83% 0.6g	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	NA	47% 18g	38g per day for Men 19-50 years
Protein	14% 7.95g	29.5% 16.5g	56g per day for Men 19-50 years

Vitamins

	Acorns	Hard white Wheat	Recommended Dietary Allowance
Vitamin A	0.29% 2.6μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12% 0.14mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.7% 0.15mg	12% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.8% 2.36mg	40% 6.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.92mg	28% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.5% 0.68mg	41.4% 0.54mg	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	28% 112μg	14% 55.6μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	9.84% 1.48mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.3% 2.78μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Hard white Wheat	Recommended Dietary Allowance
Calcium	5.3% 53mg	4.68% 46.8mg	1000mg per day for Men 19-50 years
Copper	89% 0.8mg	59% 0.53mg	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	12.8% 1.02mg	83.3% 6.67mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	32.4% 136mg	420mg per day for Men 19-50 years
Manganese	75% 1.73mg	243% 5.6mg	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	14.6% 102mg	74% 519mg	700mg per day for Men 19-50 years
Potassium	20.5% 696mg	18.6% 632mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.19% 2.92mg	1500mg per day for Men 19-50 years
Zinc	6% 0.66mg	44.3% 4.87mg	11mg per day for Men 19-50 years
Water	0.97% 36g	0.38% 14g	3700g per day for Men 19-50 years

Acorns VS Hard White Wheat Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Acorns or Hard white Wheat?

Lets compare vitamin content per 500 calories of Acorns vs Hard white Wheat:

• 500 calories of Acorns have 1.3 times more Vitamin B6 and 2 times more Vitamin B9 than Hard white Wheat.
• While 500 kcal of Hard white Wheat contain 3.9 times more Vitamin B1, 2.7 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Hard white Wheat provide similar amounts of Vitamin B2 per 500 calories.
• Both Raw Acorns as well as Hard white Wheat have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Acorns vs Hard white Wheat:

• 500 calories of Acorns have 1.5 times more Copper than Hard white Wheat.
• While 500 kcal of Hard white Wheat contain 6.5 times more Iron, 1.7 times more Magnesium, 3.2 times more Manganese, 5.1 times more Phosphorus and 7.4 times more Zinc than Raw Acorns.
• Both Acorns and Hard white Wheat contain similar levels of Potassium per 500 calories.
• 500 calories of Acorns lack sufficient amounts of Zinc
• Both Raw Acorns as well as Hard white Wheat lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Acorns have 12.3 times more Fat, 9.9 times more Saturated Fat and 5.7 times more Omega 6 than Hard white Wheat.
• While 500 kcal of Hard white Wheat contain 2.1 times more Carbohydrate and 2.1 times more Protein than Raw Acorns.
• Both Acorns and Hard white Wheat offer comparable quantities of Energy per 500 calories.
• 500 calories of Hard white Wheat provide inadequate amounts of Omega 6