Comparing Nutrients in 1 pound Roasted Pecans VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Pecans	5%	88%	7%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Roasted Pecans	Acorn Flour	Recommended Dietary Allowance
Energy	111% 3221kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	347% 337g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	89% 28.5g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	282% 4.5g	NA	1.6g per day for Men 19-50 years
Omega 6	522% 89g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	47.3% 61.5g	191% 248g	130g per day for Men 19-50 years
Sugars	25.4% 18.4g	NA	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	0.25% 0.18g	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	% 0.18g	NA	g per day for Men 19-50 years
Sucrose	% 18g	NA	g per day for Men 19-50 years
Fiber	112% 42.6g	NA	38g per day for Men 19-50 years
Protein	77% 43g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Acorn Flour	Recommended Dietary Allowance
Vitamin A	3.53% 31.8μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	170% 2.04mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.3% 0.49mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	63.8% 3.2mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	65.2% 0.85mg	240% 3.12mg	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	18% 72.6μg	129% 517μg	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	3.53% 3.18mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	39.3% 5.9mg	NA	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

	Roasted Pecans	Acorn Flour	Recommended Dietary Allowance
Calcium	32.7% 327mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	588% 5.3mg	308% 2.77mg	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	159% 12.7mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	143% 599mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	776% 18mg	344% 7.9mg	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	190% 1329mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	56.6% 1923mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	33% 18μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	209% 23mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.14% 5.1g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Acorn Flour per 1 lb

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

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

• 1 pound of Roasted Pecans has 3.1 times more Vitamin B1 than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 7.1 times more Vitamin B9 than Dry Roasted Pecans.
• Both Dry Roasted Pecans as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Roasted Pecans vs Acorn Flour:

• 1 pound of Roasted Pecans has 1.7 times more Calcium, 1.9 times more Copper, 2.3 times more Iron, 2.3 times more Manganese, 2.8 times more Phosphorus and 7.9 times more Zinc than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.7 times more Potassium than Dry Roasted Pecans.
• Both Roasted Pecans and Acorn Flour contain similar levels of Magnesium per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Pecans has 1.4 times more Energy, 2.5 times more Fat, 1.6 times more Saturated Fat, 3.4 times more Omega 6 and 1.3 times more Protein than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 4 times more Carbohydrate than Dry Roasted Pecans.