Comparing Nutrients in 100 grams Oil Roasted Pecans VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Pecans	5%	88%	7%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Oil Roasted Pecans	Acorn Flour	Recommended Dietary Allowance
Energy	24.7% 715kcal	17.3% 501kcal	2900kcal per day for Men 19-50 years
Fat	77.6% 75.2g	31% 30g	97g per day for Men 19-50 years
Saturated Fat	22.6% 7.24g	12.3% 3.92g	32g per day for Men 19-50 years
Omega 3	64.4% 1.03g	NA	1.6g per day for Men 19-50 years
Omega 6	133% 22.6g	34% 5.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	42% 54.7g	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% 9.5g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.2g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Pecans	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0.56% 5μg	0.33% 3μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	39.4% 0.47mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.46% 0.11mg	12% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.5% 1.2mg	15% 2.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.7% 0.74mg	18.6% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.4% 0.19mg	53% 0.69mg	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	3.75% 15μg	28.5% 114μg	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	17% 2.53mg	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	Acorn Flour	Recommended Dietary Allowance
Calcium	6.7% 67mg	4.3% 43mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	68% 0.61mg	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	31% 2.47mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	29% 121mg	26% 110mg	420mg per day for Men 19-50 years
Manganese	161% 3.7mg	75.8% 1.74mg	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	37.6% 263mg	14.7% 103mg	700mg per day for Men 19-50 years
Potassium	11.5% 392mg	21% 712mg	3400mg per day for Men 19-50 years
Selenium	11% 6μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.6% 4.47mg	5.8% 0.64mg	11mg per day for Men 19-50 years
Water	0.031% 1.13g	0.16% 6g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Pecans VS Acorn Flour per 100 g

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

Lets compare vitamin content per 100 grams of Oil Roasted Pecans vs Acorn Flour:

• 100 grams of Oil Roasted Pecans have 3.2 times more Vitamin B1 than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.4 times more Vitamin B2, 2 times more Vitamin B3, 1.3 times more Vitamin B5, 3.7 times more Vitamin B6 and 7.6 times more Vitamin B9 than Oil Roasted Pecans.
• Both Oil Roasted Pecans as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Pecans vs Acorn Flour:

• 100 grams of Oil Roasted Pecans have 1.6 times more Calcium, 2 times more Copper, 2 times more Iron, 2.1 times more Manganese, 2.6 times more Phosphorus and 7 times more Zinc than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 1.8 times more Potassium than Oil Roasted Pecans.
• Both Oil Roasted Pecans and Acorn Flour contain similar levels of Magnesium per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Pecans have 1.4 times more Energy, 2.5 times more Fat, 1.8 times more Saturated Fat, 3.9 times more Omega 6 and 1.2 times more Protein than Acorn Flour.
• While 100 g of Full fat Acorn Flour contain 4.2 times more Carbohydrate than Oil Roasted Pecans.