Comparing Nutrients in 100 grams Acorns VS Pine Nuts

Macros Ratio

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

Macro Nutrients

	Acorns	Pine Nuts	Recommended Dietary Allowance
Energy	13.3% 387kcal	23.2% 673kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	70.5% 68.4g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	15.3% 4.9g	32g per day for Men 19-50 years
Omega 3	NA	10.3% 0.16g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	195% 33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	10% 13g	130g per day for Men 19-50 years
Sugars	NA	4.95% 3.6g	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	0.097% 0.07g	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	% 0.07g	g per day for Men 19-50 years
Sucrose	NA	% 3.45g	g per day for Men 19-50 years
Fiber	NA	9.74% 3.7g	38g per day for Men 19-50 years
Protein	11% 6.15g	24.4% 13.7g	56g per day for Men 19-50 years

Vitamins

	Acorns	Pine Nuts	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0.11% 1μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	30.3% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	17.5% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	27.4% 4.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	6.26% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	7.23% 0.094mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	43% 13μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	8.5% 34μg	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	0% 0mg	0.89% 0.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	62.2% 9.33mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	45% 54μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Pine Nuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	147% 1.32mg	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	9.88% 0.79mg	69% 5.53mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	59.8% 251mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	383% 8.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	7.3% 3.28μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79mg	82% 575mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	1.27% 0.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	58.6% 6.45mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.062% 2.28g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Pine Nuts per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Pine Nuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Pine Nuts:

• 100 grams of Acorns have 2.3 times more Vitamin B5, 5.6 times more Vitamin B6 and 2.6 times more Vitamin B9 than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 3.3 times more Vitamin B1, 1.9 times more Vitamin B2 and 2.4 times more Vitamin B3 than Raw Acorns.
• Both Raw Acorns as well as Dried Pine Nuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Pine Nuts:

• 100 grams of Acorns have 2.6 times more Calcium than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 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 Raw Acorns.
• Both Acorns and Pine Nuts contain similar levels of Potassium per 100 grams.
• 100 grams of Pine Nuts lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 3.1 times more Carbohydrate than Pine Nuts.
• While 100 g of Dried Pine Nuts contain 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 Raw Acorns.