Comparing Nutrients in 1 pound Pinyon Pine Nuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Pinyon Pine Nuts	7%	82%	11%
Acorns	6%	53%	41%

Macro Nutrients

	Pinyon Pine Nuts	Acorns	Recommended Dietary Allowance
Energy	98% 2853kcal	60.5% 1755kcal	2900kcal per day for Men 19-50 years
Fat	285% 277g	112% 108g	97g per day for Men 19-50 years
Saturated Fat	133% 42.5g	44% 14g	32g per day for Men 19-50 years
Omega 3	223% 3.57g	NA	1.6g per day for Men 19-50 years
Omega 6	664% 113g	123% 21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	67.3% 87.5g	142% 185g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	128% 48.5g	NA	38g per day for Men 19-50 years
Protein	94% 52.5g	50% 28g	56g per day for Men 19-50 years

Vitamins

	Pinyon 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	470% 5.64mg	42.3% 0.51mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	78% 1mg	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	19% 0.95mg	65% 3.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.7% 0.5mg	184% 2.4mg	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	65.8% 263μg	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	10% 9.07mg	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	NA	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

	Pinyon Pine Nuts	Acorns	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	18.6% 186mg	1000mg per day for Men 19-50 years
Copper	522% 4.7mg	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	173% 14mg	44.8% 3.6mg	8mg per day for Men 19-50 years
Magnesium	253% 1061mg	67% 281mg	420mg per day for Men 19-50 years
Manganese	855% 19.7mg	264% 6.06mg	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	22.7% 159mg	51% 358mg	700mg per day for Men 19-50 years
Potassium	83.8% 2849mg	72% 2445mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	21.8% 327mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	176% 19.4mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	0.72% 26.8g	3.42% 127g	3700g per day for Men 19-50 years

Nutrient Comparison: Pinyon Pine Nuts VS Acorns per 1 lb

Compare the macro and micronutrient content in 1 lb of Pinyon 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 Pinyon Pine Nuts vs Acorns:

• 1 pound of Pinyon Pine Nuts has 11.1 times more Vitamin B1, 1.9 times more Vitamin B2, 2.4 times more Vitamin B3 and more Vitamin C than Acorns.
• While 1 lb of Raw Acorns contains 3.4 times more Vitamin B5, 4.8 times more Vitamin B6 and 1.5 times more Vitamin B9 than Dried Pinyon Pine Nuts.
• 1 pound of Acorns have insufficient amounts of Vitamin C
• Both Dried Pinyon Pine Nuts as well as Raw Acorns have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

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

• 1 pound of Pinyon Pine Nuts has 1.7 times more Copper, 3.9 times more Iron, 3.8 times more Magnesium, 3.2 times more Manganese, more Sodium and 8.4 times more Zinc than Acorns.
• While 1 lb of Raw Acorns contains 5.1 times more Calcium and 2.3 times more Phosphorus than Dried Pinyon Pine Nuts.
• Both Pinyon Pine Nuts and Acorns contain similar levels of Potassium per one pound.
• 1 pound of Pinyon Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Pinyon Pine Nuts has 1.6 times more Energy, 2.6 times more Fat, 3 times more Saturated Fat, 5.4 times more Omega 6 and 1.9 times more Protein than Acorns.
• While 1 lb of Raw Acorns contains 2.1 times more Carbohydrate than Dried Pinyon Pine Nuts.