Comparing Nutrients in 1 pound Pine Nuts VS Acorns

Macros Ratio

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

Macro Nutrients

	Pine Nuts	Acorns	Recommended Dietary Allowance
Energy	105% 3053kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	320% 310g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	69.4% 22.2g	44% 14g	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	123% 21g	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	142% 185g	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	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.5% 4.54μg	1% 9.07μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	138% 1.65mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	79.2% 1.03mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	124% 20mg	51.8% 8.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.4% 1.4mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.8% 0.43mg	184% 2.4mg	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	99% 395μg	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	Acorns	Recommended Dietary Allowance
Calcium	7.26% 72.6mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	667% 6mg	313% 2.8mg	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	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	271% 1139mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	1736% 40mg	264% 6.06mg	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	51% 358mg	700mg per day for Men 19-50 years
Potassium	79.6% 2708mg	72% 2445mg	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	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Acorns per 1 lb

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

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

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

Comparing minerals per 1 pound for Pine Nuts vs Acorns:

• 1 pound of Pine Nuts has 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 Acorns.
• While 1 lb of Raw Acorns contains 2.6 times more Calcium than Dried Pine Nuts.
• Both Pine Nuts and 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 1.7 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 Acorns.
• While 1 lb of Raw Acorns contains 3.1 times more Carbohydrate than Dried Pine Nuts.