Comparing Nutrients in 1 pound Acorns VS Oil Roasted Pecans

Macros Ratio

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

Macro Nutrients

	Acorns	Oil Roasted Pecans	Recommended Dietary Allowance
Energy	60.5% 1755kcal	112% 3243kcal	2900kcal per day for Men 19-50 years
Fat	112% 108g	352% 341g	97g per day for Men 19-50 years
Saturated Fat	44% 14g	103% 33g	32g per day for Men 19-50 years
Omega 3	NA	292% 4.68g	1.6g per day for Men 19-50 years
Omega 6	123% 21g	602% 102g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	142% 185g	45.4% 59g	130g per day for Men 19-50 years
Sugars	NA	25% 18g	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	% 17.7g	g per day for Men 19-50 years
Fiber	NA	113% 43g	38g per day for Men 19-50 years
Protein	50% 28g	74.5% 41.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Oil Roasted Pecans	Recommended Dietary Allowance
Vitamin A	1% 9.07μg	2.5% 22.7μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	42.3% 0.51mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	41% 0.54mg	38.4% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51.8% 8.3mg	34% 5.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.24mg	67% 3.34mg	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	17% 68μg	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	76.5% 11.5mg	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	Oil Roasted Pecans	Recommended Dietary Allowance
Calcium	18.6% 186mg	30.4% 304mg	1000mg per day for Men 19-50 years
Copper	313% 2.8mg	605% 5.44mg	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	140% 11.2mg	8mg per day for Men 19-50 years
Magnesium	67% 281mg	131% 549mg	420mg per day for Men 19-50 years
Manganese	264% 6.06mg	730% 16.8mg	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	170% 1193mg	700mg per day for Men 19-50 years
Potassium	72% 2445mg	52.3% 1778mg	3400mg per day for Men 19-50 years
Selenium	NA	49.5% 27.2μg	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	184% 20.3mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.14% 5.13g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Oil Roasted Pecans per 1 lb

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

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

• 1 pound of Acorns has 1.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 4.2 times more Vitamin B1 than Raw Acorns.
• Both Acorns and Oil Roasted Pecans provide similar amounts of Vitamin B2 and Vitamin B5 per one pound.
• Both Raw Acorns as well as Oil Roasted Pecans have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Acorns vs Oil Roasted Pecans:

• 1 pound of Acorns has 1.4 times more Potassium than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.6 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus and 8.8 times more Zinc than Raw Acorns.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Acorns has 3.1 times more Carbohydrate than Oil Roasted Pecans.
• While 1 lb of Oil Roasted Pecans contains 1.8 times more Energy, 3.2 times more Fat, 2.3 times more Saturated Fat, 4.9 times more Omega 6 and 1.5 times more Protein than Raw Acorns.