Comparing Nutrients in 1 pound Pine Nuts VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Dried Acorns	Recommended Dietary Allowance
Energy	105% 3053kcal	79.6% 2309kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	147% 142g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	58% 18.5g	32g per day for Men 19-50 years
Omega 3	46.5% 0.74g	NA	1.6g per day for Men 19-50 years
Omega 6	885% 150g	161% 27.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	45.6% 59.3g	187% 243g	130g per day for Men 19-50 years
Sugars	22.5% 16.3g	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	0.44% 0.32g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 15.6g	NA	g per day for Men 19-50 years
Fiber	44% 16.8g	NA	38g per day for Men 19-50 years
Protein	111% 62g	65.6% 36.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	56.3% 0.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	68.2% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	85.3% 4.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	242% 3.15mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	195% 58.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	38.6% 154μg	130% 522μg	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	4.03% 3.63mg	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	282% 42.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	204% 244μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Dried Acorns	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	24.5% 245mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	412% 3.7mg	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	314% 25mg	59% 4.7mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	88.6% 372mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	269% 6.2mg	2.3mg per day for Men 19-50 years
Molybdenum	33% 15μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	373% 2608mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	95% 3216mg	3400mg per day for Men 19-50 years
Selenium	5.77% 3.18μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	266% 29.3mg	27.6% 3.04mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Dried Acorns per 1 lb

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

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

• 1 pound of Pine Nuts has 2.4 times more Vitamin B1, 1.5 times more Vitamin B2 and 1.8 times more Vitamin B3 than Dried Acorns.
• While 1 lb of Dried Acorns contains 3 times more Vitamin B5, 7.4 times more Vitamin B6 and 3.4 times more Vitamin B9 than Dried Pine Nuts.
• Both Dried Pine Nuts as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Pine Nuts vs Dried Acorns:

• 1 pound of Pine Nuts has 1.6 times more Copper, 5.3 times more Iron, 3.1 times more Magnesium, 6.5 times more Manganese, 5.6 times more Phosphorus and 9.6 times more Zinc than Dried Acorns.
• While 1 lb of Dried Acorns contains 3.4 times more Calcium than Dried Pine Nuts.
• Both Pine Nuts and Dried Acorns contain similar levels of Potassium per one pound.
• 1 pound of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pine Nuts has 1.3 times more Energy, 2.2 times more Fat, 5.5 times more Omega 6 and 1.7 times more Protein than Dried Acorns.
• While 1 lb of Dried Acorns contains 4.1 times more Carbohydrate than Dried Pine Nuts.
• Both Pine Nuts and Dried Acorns offer comparable quantities of Saturated Fat per one pound.