Comparing Nutrients in 14 ounces Long-grain Brown Rice VS Dried Acorns

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Acorns	6%	53%	41%

Macro Nutrients

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Energy	50.2% 1457kcal	69.7% 2020kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	129% 125g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	50.7% 16.2g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	NA	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	141% 24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	164% 213g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	NA	38g per day for Men 19-50 years
Protein	53.4% 30g	57.4% 32g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	49.3% 0.59mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	47% 0.61mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	59.7% 9.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	74.6% 3.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	212% 2.76mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	114% 456μg	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	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	21.4% 214mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	361% 3.25mg	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	64% 5.1mg	51.6% 4.13mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	77.5% 325mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	235% 5.4mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	58.4% 409mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	82.8% 2814mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	NA	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	24% 2.66mg	11mg per day for Men 19-50 years
Water	1.27% 47g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Dried Acorns per 14 oz

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

Lets compare vitamin content per 14 ounces of Long-grain Brown Rice vs Dried Acorns:

• 14 ounces of Long-grain Brown Rice have 3.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Acorns provide similar amounts of Vitamin B5 per 14 ounces.
• Both Raw Long-grain Brown Rice as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 14 ounces.

Comparing minerals per 14 ounces for Long-grain Brown Rice vs Dried Acorns:

• 14 ounces of Long-grain Brown Rice have 1.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 3.2 times more Zinc than Dried Acorns.
• While 14 oz of Dried Acorns contain 6 times more Calcium, 2.7 times more Copper and 2.8 times more Potassium than Raw Long-grain Brown Rice.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 1.4 times more Carbohydrate than Dried Acorns.
• While 14 oz of Dried Acorns contain 1.4 times more Energy, 9.8 times more Fat, 6.9 times more Saturated Fat and 6.3 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Acorns offer comparable quantities of Protein per 14 ounces.