Comparing Nutrients in 14 ounces Dried Acorns VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Acorns	6%	53%	41%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Dried Acorns	Cooked Brown Rice	Recommended Dietary Allowance
Energy	69.7% 2020kcal	15.3% 445kcal	2900kcal per day for Men 19-50 years
Fat	129% 125g	3.4% 3.3g	97g per day for Men 19-50 years
Saturated Fat	50.7% 16.2g	2.05% 0.65g	32g per day for Men 19-50 years
Omega 3	NA	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	141% 24g	6.6% 1.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	164% 213g	71.8% 93g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	57.4% 32g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cooked Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	49.3% 0.59mg	33.7% 0.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	47% 0.61mg	3.66% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.7% 9.55mg	33% 5.28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	74.6% 3.73mg	31% 1.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	212% 2.76mg	45.5% 0.59mg	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	114% 456μg	3.97% 16μg	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% 0mg	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	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

	Dried Acorns	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	21.4% 214mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	361% 3.25mg	35.7% 0.32mg	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	51.6% 4.13mg	26.3% 2.1mg	8mg per day for Men 19-50 years
Magnesium	77.5% 325mg	41.6% 175mg	420mg per day for Men 19-50 years
Manganese	235% 5.4mg	189% 4.35mg	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	58.4% 409mg	43.7% 306mg	700mg per day for Men 19-50 years
Potassium	82.8% 2814mg	9.22% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	24% 2.66mg	22.4% 2.46mg	11mg per day for Men 19-50 years
Water	0.54% 20g	7.83% 290g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cooked Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Acorns versus 14 oz of Cooked Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Acorns vs Cooked Brown Rice:

• 14 ounces of Dried Acorns have 1.5 times more Vitamin B1, 12.8 times more Vitamin B2, 1.8 times more Vitamin B3, 2.4 times more Vitamin B5, 4.7 times more Vitamin B6 and 28.8 times more Vitamin B9 than Cooked Brown Rice.
• 14 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dried Acorns as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Dried Acorns vs Cooked Brown Rice:

• 14 ounces of Dried Acorns have 5.4 times more Calcium, 10.1 times more Copper, 2 times more Iron, 1.9 times more Magnesium, 1.2 times more Manganese, 1.3 times more Phosphorus and 9 times more Potassium than Cooked Brown Rice.
• Both Dried Acorns and Cooked Brown Rice contain similar levels of Zinc per 14 ounces.
• 14 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Acorns have 4.5 times more Energy, 37.8 times more Fat, 24.8 times more Saturated Fat, 21.4 times more Omega 6, 2.3 times more Carbohydrate and 3.5 times more Protein than Cooked Brown Rice.
• 14 ounces of Cooked Brown Rice provide inadequate amounts of Omega 6