Comparing Nutrients in 100 grams Pecans VS Acorns

Macros Ratio

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

Macro Nutrients

	Pecans	Acorns	Recommended Dietary Allowance
Energy	24% 691kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	74% 72g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	19.3% 6.18g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	61.6% 0.99g	NA	1.6g per day for Men 19-50 years
Omega 6	121% 20.6g	27% 4.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10.7% 14g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	5.48% 3.97g	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	0.055% 0.04g	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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 3.9g	NA	g per day for Men 19-50 years
Fiber	25.3% 9.6g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.17g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pecans	Acorns	Recommended Dietary Allowance
Vitamin A	0.33% 3μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	55% 0.66mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.3% 1.17mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.86mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	40.6% 0.53mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.7% 22.7μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.5% 22μg	21.8% 87μg	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	1.22% 1.1mg	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	9.33% 1.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.9% 3.5μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Pecans	Acorns	Recommended Dietary Allowance
Calcium	7% 70mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.25% 10μg	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	31.6% 2.53mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	196% 4.5mg	58% 1.34mg	2.3mg per day for Men 19-50 years
Molybdenum	34.7% 15.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	39.6% 277mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	12% 410mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	6.9% 3.8μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	41% 4.53mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.095% 3.52g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pecans VS Acorns per 100 g

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

Lets compare vitamin content per 100 grams of Pecans vs Acorns:

• 100 grams of Pecans have 5.9 times more Vitamin B1 and 1.2 times more Vitamin B5 than Acorns.
• While 100 g of Raw Acorns contain 1.6 times more Vitamin B3, 2.5 times more Vitamin B6 and 4 times more Vitamin B9 than Pecans nuts.
• Both Pecans and Acorns provide similar amounts of Vitamin B2 per 100 grams.
• Both Pecans nuts as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Pecans vs Acorns:

• 100 grams of Pecans have 1.7 times more Calcium, 1.9 times more Copper, 3.2 times more Iron, 2 times more Magnesium, 3.4 times more Manganese, 3.5 times more Phosphorus and 8.9 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 1.3 times more Potassium than Pecans nuts.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pecans have 1.8 times more Energy, 3 times more Fat, 2 times more Saturated Fat, 4.5 times more Omega 6 and 1.5 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 2.9 times more Carbohydrate than Pecans nuts.