Comparing Nutrients in 1 kilogram Brown Rice VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Brown Rice	Dried Acorns	Recommended Dietary Allowance
Energy	125% 3620kcal	176% 5090kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	324% 314g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	128% 41g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	NA	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	356% 60.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	413% 537g	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	89.5% 34g	NA	38g per day for Men 19-50 years
Protein	134% 75g	145% 81g	56g per day for Men 19-50 years

Vitamins

	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	344% 4.13mg	124% 1.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	118% 1.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	150% 24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	188% 9.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	535% 6.95mg	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	50% 200μg	288% 1150μg	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	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

	Brown Rice	Dried Acorns	Recommended Dietary Allowance
Calcium	33% 330mg	54% 540mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	909% 8.2mg	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	225% 18mg	130% 10.4mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	195% 820mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	593% 13.6mg	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	377% 2640mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	209% 7090mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	3.34% 124g	1.37% 50.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Brown Rice VS Dried Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Brown Rice versus 1 kg of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brown Rice vs Dried Acorns:

• 1 kilogram of Brown Rice has 2.8 times more Vitamin B1, 1.8 times more Vitamin B3 and 1.6 times more Vitamin B5 than Dried Acorns.
• While 1 kg of Dried Acorns contains 3.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 5.8 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Brown Rice vs Dried Acorns:

• 1 kilogram of Brown Rice has 1.7 times more Iron, 1.7 times more Magnesium, 2.7 times more Manganese, 2.6 times more Phosphorus and 3 times more Zinc than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.6 times more Calcium, 3 times more Copper and 2.6 times more Potassium than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brown Rice has 1.4 times more Carbohydrate than Dried Acorns.
• While 1 kg of Dried Acorns contains 1.4 times more Energy, 11.7 times more Fat, 7.6 times more Saturated Fat and 6.6 times more Omega 6 than Raw Medium-grain Brown Rice.
• Both Brown Rice and Dried Acorns offer comparable quantities of Protein per one kilogram.