Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice enriched VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Acorns	6%	53%	41%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Acorns	Recommended Dietary Allowance
Energy	45% 1300kcal	133% 3870kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	246% 239g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.51g	97% 31g	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	270% 46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	313% 408g	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	NA	38g per day for Men 19-50 years
Protein	42% 23.6g	110% 61.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	2.22% 20μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	137% 1.64mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	91% 1.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	114% 18.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	143% 7.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	406% 5.3mg	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	148% 590μg	218% 870μg	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

	Cooked Short-grain White Rice enriched	Acorns	Recommended Dietary Allowance
Calcium	1% 10mg	41% 410mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	690% 6.2mg	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	183% 14.6mg	99% 7.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	148% 620mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	581% 13.4mg	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	47% 330mg	113% 790mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	159% 5390mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	46.4% 5.1mg	11mg per day for Men 19-50 years
Water	18.5% 685g	7.54% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Acorns per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Short-grain White Rice enriched versus 1 kg of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice enriched vs Acorns:

• 1 kilogram of Cooked Short-grain White Rice enriched has 1.5 times more Vitamin B1 than Acorns.
• While 1 kg of Raw Acorns contains 7.4 times more Vitamin B2, 1.8 times more Vitamin B5, 8.9 times more Vitamin B6 and 1.5 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Acorns provide similar amounts of Vitamin B3 per one kilogram.
• 1 kilogram of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Cooked Short-grain White Rice enriched as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one kilogram.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice enriched vs Acorns:

• 1 kilogram of Cooked Short-grain White Rice enriched has 1.8 times more Iron than Acorns.
• While 1 kg of Raw Acorns contains 41 times more Calcium, 8.6 times more Copper, 7.8 times more Magnesium, 3.7 times more Manganese, 2.4 times more Phosphorus, 20.7 times more Potassium and 1.3 times more Zinc than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Acorns contains 3 times more Energy, 125.6 times more Fat, 60.8 times more Saturated Fat, 112.1 times more Omega 6, 1.4 times more Carbohydrate and 2.6 times more Protein than Cooked Short-grain White Rice enriched.
• 1 kilogram of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6