Comparing Nutrients in 100 grams Pistachio Nuts VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Pistachio Nuts	14%	68%	18%
Acorns	6%	53%	41%

Macro Nutrients

	Pistachio Nuts	Acorns	Recommended Dietary Allowance
Energy	19.3% 560kcal	13.3% 387kcal	2900kcal per day for Men 19-50 years
Fat	46.7% 45.3g	24.6% 24g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	9.7% 3.1g	32g per day for Men 19-50 years
Omega 3	18% 0.29g	NA	1.6g per day for Men 19-50 years
Omega 6	83% 14g	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	21% 27g	31.3% 40.8g	130g per day for Men 19-50 years
Sugars	10.6% 7.66g	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	0.33% 0.24g	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	% 0.32g	NA	g per day for Men 19-50 years
Sucrose	% 6.87g	NA	g per day for Men 19-50 years
Fiber	28% 10.6g	NA	38g per day for Men 19-50 years
Protein	36% 20g	11% 6.15g	56g per day for Men 19-50 years

Vitamins

	Pistachio Nuts	Acorns	Recommended Dietary Allowance
Vitamin A	2.9% 26μg	0.22% 2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	72.5% 0.87mg	9.33% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	9.08% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.13% 1.3mg	11.4% 1.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.4% 0.52mg	14.3% 0.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	131% 1.7mg	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	12.8% 51μg	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	6.22% 5.6mg	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	19% 2.86mg	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

	Pistachio Nuts	Acorns	Recommended Dietary Allowance
Calcium	10.5% 105mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	69% 0.62mg	0.9mg per day for Men 19-50 years
Fluoride	0.085% 3.4μg	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	49% 3.92mg	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	52% 1.2mg	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	70% 490mg	11.3% 79mg	700mg per day for Men 19-50 years
Potassium	30% 1025mg	16% 539mg	3400mg per day for Men 19-50 years
Selenium	12.7% 7μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.12% 4.37g	0.75% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Pistachio Nuts VS Acorns per 100 g

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

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

• 100 grams of Pistachio Nuts have 13 times more Vitamin A, 7.8 times more Vitamin B1, 1.4 times more Vitamin B2, 3.2 times more Vitamin B6 and more Vitamin C than Acorns.
• While 100 g of Raw Acorns contain 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 1.7 times more Vitamin B9 than Raw Pistachio Nuts.
• 100 grams of Acorns have insufficient amounts of Vitamin A and Vitamin C
• Both Raw Pistachio Nuts as well as Raw Acorns have insufficient amounts of Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Pistachio Nuts vs Acorns:

• 100 grams of Pistachio Nuts have 2.6 times more Calcium, 2.1 times more Copper, 5 times more Iron, 2 times more Magnesium, 6.2 times more Phosphorus, 1.9 times more Potassium and 4.3 times more Zinc than Acorns.
• Both Pistachio Nuts and Acorns contain similar levels of Manganese per 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 grams of Pistachio Nuts have 1.4 times more Energy, 1.9 times more Fat, 1.9 times more Saturated Fat, 3.1 times more Omega 6 and 3.3 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 1.5 times more Carbohydrate than Raw Pistachio Nuts.