Comparing Nutrients in 7 ounces Oil Roasted Pecans VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Acorns	6%	53%	41%

Macro Nutrients

	Oil Roasted Pecans	Acorns	Recommended Dietary Allowance
Energy	49% 1419kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	154% 149g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	45% 14.4g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	128% 2.05g	NA	1.6g per day for Men 19-50 years
Omega 6	263% 44.8g	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	62.2% 81g	130g per day for Men 19-50 years
Sugars	11% 7.88g	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	0.11% 0.079g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 7.74g	NA	g per day for Men 19-50 years
Fiber	49.6% 19g	NA	38g per day for Men 19-50 years
Protein	32.6% 18.3g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Acorns	Recommended Dietary Allowance
Vitamin A	1.1% 9.92μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	78.2% 0.94mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.46mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.5% 0.37mg	80.6% 1.05mg	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	7.44% 29.8μg	43% 173μg	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	1.54% 1.4mg	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	33.5% 5.02mg	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

	Oil Roasted Pecans	Acorns	Recommended Dietary Allowance
Calcium	13.3% 133mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	265% 2.4mg	137% 1.23mg	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	61.3% 4.9mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	57% 240mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	319% 7.34mg	115% 2.65mg	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	74.6% 522mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	23% 778mg	31.5% 1070mg	3400mg per day for Men 19-50 years
Selenium	21.6% 12μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	80.6% 8.87mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.061% 2.24g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Pecans versus 7 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Pecans vs Acorns:

• 7 ounces of Oil Roasted Pecans have 4.2 times more Vitamin B1 than Acorns.
• While 7 oz of Raw Acorns contain 1.5 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.8 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Acorns provide similar amounts of Vitamin B2 and Vitamin B5 per seven ounces.
• Both Oil Roasted Pecans as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Pecans vs Acorns:

• 7 ounces of Oil Roasted Pecans have 1.6 times more Calcium, 1.9 times more Copper, 3.1 times more Iron, 2 times more Magnesium, 2.8 times more Manganese, 3.3 times more Phosphorus and 8.8 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 1.4 times more Potassium than Oil Roasted Pecans.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Pecans have 1.8 times more Energy, 3.2 times more Fat, 2.3 times more Saturated Fat, 4.9 times more Omega 6 and 1.5 times more Protein than Acorns.
• While 7 oz of Raw Acorns contain 3.1 times more Carbohydrate than Oil Roasted Pecans.