Comparing Nutrients in 5 ounces 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	33% 954kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	100% 97g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	21.7% 6.94g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	14.5% 0.23g	NA	1.6g per day for Men 19-50 years
Omega 6	276% 47g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.5g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	7% 5.1g	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	0.14% 0.099g	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	% 0.099g	NA	g per day for Men 19-50 years
Sucrose	% 4.9g	NA	g per day for Men 19-50 years
Fiber	14% 5.24g	NA	38g per day for Men 19-50 years
Protein	34.7% 19.4g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Pine Nuts	Acorns	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	43% 0.52mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24.8% 0.32mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.2mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.87% 0.44mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	61% 18.3μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	12% 48μg	31% 123μg	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	1.26% 1.13mg	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	88% 13.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	63.7% 76.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pine Nuts	Acorns	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	209% 1.88mg	98% 0.88mg	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	98% 7.84mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	84.7% 356mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	542% 12.5mg	82.4% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	10.3% 4.65μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	116% 815mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	25% 846mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	1.8% 0.99μg	NA	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	83% 9.14mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.087% 3.23g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Pine Nuts VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Pine Nuts versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Pine Nuts vs Acorns:

• 5 ounces of Pine Nuts have 3.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Acorns.
• While 5 oz of Raw Acorns contain 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 five ounces.

Comparing minerals per 5 ounces for Pine Nuts vs Acorns:

• 5 ounces of Pine Nuts have 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 5 oz of Raw Acorns contain 2.6 times more Calcium than Dried Pine Nuts.
• Both Pine Nuts and Acorns contain similar levels of Potassium per five ounces.
• 5 ounces of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Pine Nuts have 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 5 oz of Raw Acorns contain 3.1 times more Carbohydrate than Dried Pine Nuts.