Comparing Nutrients in 1 pound Long-grain Brown Rice VS Acorn Flour

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Acorn Flour	6%	52%	42%

Macro Nutrients

	Long-grain Brown Rice	Acorn Flour	Recommended Dietary Allowance
Energy	57.4% 1665kcal	78.4% 2272kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	141% 137g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	55.6% 17.8g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	NA	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	155% 26.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	191% 248g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	% 3g	NA	g per day for Men 19-50 years
Fiber	43% 16.3g	NA	38g per day for Men 19-50 years
Protein	61% 34.2g	60.7% 34g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Acorn Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	1.5% 13.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	55% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	53.7% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	67.5% 11mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	84.5% 4.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	240% 3.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	129% 517μg	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	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Acorn Flour	Recommended Dietary Allowance
Calcium	4.1% 41mg	19.5% 195mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	308% 2.77mg	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	73% 5.85mg	68.6% 5.5mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	119% 499mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	344% 7.9mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	95% 3230mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.74% 27.2g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Acorn Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice versus 1 lb of Acorn Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Long-grain Brown Rice vs Acorn Flour:

• 1 pound of Long-grain Brown Rice has 3.7 times more Vitamin B1 and 2.7 times more Vitamin B3 than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.6 times more Vitamin B2, 1.4 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorn Flour provide similar amounts of Vitamin B5 per one pound.
• Both Raw Long-grain Brown Rice as well as Full fat Acorn Flour have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in one pound.

Comparing minerals per 1 pound for Long-grain Brown Rice vs Acorn Flour:

• 1 pound of Long-grain Brown Rice has 1.6 times more Manganese, 3 times more Phosphorus and 3.3 times more Zinc than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 4.8 times more Calcium, 2 times more Copper and 2.8 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorn Flour contain similar levels of Iron and Magnesium per one pound.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 1.4 times more Carbohydrate than Acorn Flour.
• While 1 lb of Full fat Acorn Flour contains 1.4 times more Energy, 9.4 times more Fat, 6.6 times more Saturated Fat and 6 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorn Flour offer comparable quantities of Protein per one pound.