Comparing Nutrients in 100 grams Roasted Pecans VS Acorns

Macros Ratio

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

Macro Nutrients

	Roasted Pecans	Acorns	Recommended Dietary Allowance
Energy	24.5% 710kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	76.6% 74.3g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	19.6% 6.3g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	62% 0.99g	NA	1.6g per day for Men 19-50 years
Omega 6	115% 19.6g	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	10.4% 13.6g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	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	% 4g	NA	g per day for Men 19-50 years
Fiber	24.7% 9.4g	NA	38g per day for Men 19-50 years
Protein	17% 9.5g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Roasted Pecans	Acorns	Recommended Dietary Allowance
Vitamin A	0.78% 7μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37.5% 0.45mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.23% 0.11mg	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	14% 0.7mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	40.6% 0.53mg	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	4% 16μg	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	0.78% 0.7mg	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	8.67% 1.3mg	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

	Roasted Pecans	Acorns	Recommended Dietary Allowance
Calcium	7.2% 72mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	130% 1.17mg	69% 0.62mg	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	35% 2.8mg	9.88% 0.79mg	8mg per day for Men 19-50 years
Magnesium	31.4% 132mg	14.8% 62mg	420mg per day for Men 19-50 years
Manganese	171% 3.93mg	58% 1.34mg	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	42% 293mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	12.5% 424mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	7.27% 4μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	46% 5.07mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.03% 1.12g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Pecans VS Acorns per 100 g

Compare the macro and micronutrient content in 100 g of Roasted 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 Roasted Pecans vs Acorns:

• 100 grams of Roasted Pecans have 4 times more Vitamin B1 than Acorns.
• While 100 g of Raw Acorns contain 1.6 times more Vitamin B3, 2.8 times more Vitamin B6 and 5.4 times more Vitamin B9 than Dry Roasted Pecans.
• Both Roasted Pecans and Acorns provide similar amounts of Vitamin B2 and Vitamin B5 per 100 grams.
• Both Dry Roasted Pecans 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 Roasted Pecans vs Acorns:

• 100 grams of Roasted Pecans have 1.8 times more Calcium, 1.9 times more Copper, 3.5 times more Iron, 2.1 times more Magnesium, 2.9 times more Manganese, 3.7 times more Phosphorus and 9.9 times more Zinc than Acorns.
• While 100 g of Raw Acorns contain 1.3 times more Potassium than Dry Roasted Pecans.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Pecans have 1.8 times more Energy, 3.1 times more Fat, 2 times more Saturated Fat, 4.3 times more Omega 6 and 1.5 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 3 times more Carbohydrate than Dry Roasted Pecans.