Comparing Nutrients in 1 pound Acorns VS Roasted Pecans

Macros Ratio

	Protein	Fat	Carbs
Acorns	6%	53%	41%
Roasted Pecans	5%	88%	7%

Macro Nutrients

	Acorns	Roasted Pecans	Recommended Dietary Allowance
Energy	60.5% 1755kcal	111% 3221kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	347% 337g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	89% 28.5g	32g per day for Men 19-50 years
Omega 3	NA	282% 4.5g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	522% 89g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	47.3% 61.5g	130g per day for Men 19-50 years
Sugars	NA	25.4% 18.4g	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	0.25% 0.18g	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	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	NA	112% 42.6g	38g per day for Men 19-50 years
Protein	50% 28g	77% 43g	56g per day for Men 19-50 years

Vitamins

	Acorns	Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	3.53% 31.8μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	170% 2.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	37.3% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	63.8% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	184% 2.4mg	65.2% 0.85mg	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	99% 395μg	18% 72.6μg	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	3.53% 3.18mg	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	39.3% 5.9mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Roasted Pecans	Recommended Dietary Allowance
Calcium	18.6% 186mg	32.7% 327mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	588% 5.3mg	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	44.8% 3.6mg	159% 12.7mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	143% 599mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	776% 18mg	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	51% 358mg	190% 1329mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	56.6% 1923mg	3400mg per day for Men 19-50 years
Selenium	NA	33% 18μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	209% 23mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.14% 5.1g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Roasted Pecans per 1 lb

Compare the macro and micronutrient content in 1 lb of Acorns versus 1 lb of Roasted Pecans to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Acorns vs Roasted Pecans:

• 1 pound of Acorns has 1.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 4 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Raw Acorns as well as Dry Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Roasted Pecans:

• 1 pound of Acorns has 1.3 times more Potassium than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus and 9.9 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 3 times more Carbohydrate than Roasted Pecans.
• While 1 lb of Dry Roasted Pecans contains 1.8 times more Energy, 3.1 times more Fat, 2 times more Saturated Fat, 4.3 times more Omega 6 and 1.5 times more Protein than Raw Acorns.