Comparing Nutrients in 1 kilogram Acorn Flour VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Acorn Flour	6%	52%	42%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Acorn Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	173% 5010kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	311% 302g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	123% 39.2g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	NA	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	342% 58g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	420% 547g	609% 792g	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	73.7% 28g	38g per day for Men 19-50 years
Protein	134% 75g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Acorn Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	3.33% 30μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	122% 1.46mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	118% 1.54mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	149% 24mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	186% 9.3mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	529% 6.88mg	132% 1.7mg	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	285% 1140μg	578% 2310μg	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

	Acorn Flour	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	43% 430mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	679% 6.1mg	233% 2.1mg	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	151% 12mg	529% 42.3mg	8mg per day for Men 19-50 years
Magnesium	262% 1100mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	758% 17.4mg	451% 10.4mg	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	147% 1030mg	136% 950mg	700mg per day for Men 19-50 years
Potassium	209% 7120mg	22.4% 760mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	58% 6.4mg	100% 11mg	11mg per day for Men 19-50 years
Water	1.62% 60g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorn Flour VS Raw Enriched Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Acorn Flour versus 1 kg of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Acorn Flour vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Acorn Flour has 3.2 times more Vitamin B2 and 4 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 3.9 times more Vitamin B1, 1.7 times more Vitamin B3, 1.4 times more Vitamin B5 and 2 times more Vitamin B9 than Full fat Acorn Flour.
• Both Full fat Acorn Flour as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Acorn Flour vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Acorn Flour has 14.3 times more Calcium, 2.9 times more Copper, 4.8 times more Magnesium, 1.7 times more Manganese and 9.4 times more Potassium than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 3.5 times more Iron and 1.7 times more Zinc than Full fat Acorn Flour.
• Both Acorn Flour and Raw Enriched Short-grain White Rice contain similar levels of Phosphorus per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Acorn Flour has 1.4 times more Energy, 58 times more Fat, 28 times more Saturated Fat and 51 times more Omega 6 than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 1.4 times more Carbohydrate than Full fat Acorn Flour.
• Both Acorn Flour and Raw Enriched Short-grain White Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6