Comparing Nutrients in 1 kilogram Acorns VS Pine Nuts

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Pine Nuts	8%	85%	7%

Macro Nutrients

	Acorns	Pine Nuts	Recommended Dietary Allowance
Energy	133% 3870kcal	232% 6730kcal	2900kcal per day for Men 19-50 years
Fat	246% 239g	705% 684g	97g per day for Men 19-50 years
Saturated Fat	97% 31g	153% 49g	32g per day for Men 19-50 years
Omega 3	NA	103% 1.64g	1.6g per day for Men 19-50 years
Omega 6	270% 46g	1950% 332g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	313% 408g	101% 131g	130g per day for Men 19-50 years
Sugars	NA	49.5% 36g	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	0.97% 0.7g	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	% 0.7g	g per day for Men 19-50 years
Sucrose	NA	% 34.5g	g per day for Men 19-50 years
Fiber	NA	97% 37g	38g per day for Men 19-50 years
Protein	110% 61.5g	244% 137g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pine Nuts	Recommended Dietary Allowance
Vitamin A	2.22% 20μg	1.1% 10μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	93% 1.12mg	303% 3.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	91% 1.18mg	175% 2.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	114% 18.3mg	274% 44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	143% 7.15mg	62.6% 3.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	406% 5.3mg	72.3% 0.94mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	430% 129μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	218% 870μg	85% 340μg	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	8.9% 8mg	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	622% 93mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	449% 539μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pine Nuts	Recommended Dietary Allowance
Calcium	41% 410mg	16% 160mg	1000mg per day for Men 19-50 years
Copper	690% 6.2mg	1471% 13.2mg	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	99% 7.9mg	691% 55.3mg	8mg per day for Men 19-50 years
Magnesium	148% 620mg	598% 2510mg	420mg per day for Men 19-50 years
Manganese	581% 13.4mg	3827% 88mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	73% 32.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	113% 790mg	821% 5750mg	700mg per day for Men 19-50 years
Potassium	159% 5390mg	176% 5970mg	3400mg per day for Men 19-50 years
Selenium	NA	12.7% 7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	46.4% 5.1mg	586% 64.5mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pine Nuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorns versus 1 kg of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorns vs Pine Nuts:

• 1 kilogram of Acorns has 2.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 3.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorns vs Pine Nuts:

• 1 kilogram of Acorns has 2.6 times more Calcium than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 2.1 times more Copper, 7 times more Iron, 4 times more Magnesium, 6.6 times more Manganese, 7.3 times more Phosphorus and 12.6 times more Zinc than Raw Acorns.
• Both Acorns and Pine Nuts contain similar levels of Potassium per one kilogram.
• 1 kilogram of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorns has 3.1 times more Carbohydrate than Pine Nuts.
• While 1 kg of Dried Pine Nuts contains 1.7 times more Energy, 2.9 times more Fat, 1.6 times more Saturated Fat, 7.2 times more Omega 6 and 2.2 times more Protein than Raw Acorns.