Comparing Nutrients in 300 calories Acorns VS Long-grain Brown Rice

Weight per 300 calories

• Acorns: 77.5g
• Long-grain Brown Rice: 81.7g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Acorns or Long-grain Brown Rice?

Macros Ratio

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

Macro Nutrients

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	19% 18.5g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	7.5% 2.4g	1.5% 0.48g	32g per day for Men 19-50 years
Omega 3	NA	1.63% 0.026g	1.6g per day for Men 19-50 years
Omega 6	21% 3.56g	4.65% 0.79g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	24.3% 31.6g	48% 62.3g	130g per day for Men 19-50 years
Sugars	NA	0.74% 0.54g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.54g	g per day for Men 19-50 years
Fiber	NA	7.74% 2.94g	38g per day for Men 19-50 years
Protein	8.5% 4.77g	11% 6.16g	56g per day for Men 19-50 years

Vitamins

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.17% 1.55μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.24% 0.087mg	37% 0.44mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.04% 0.091mg	5.97% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.85% 1.4mg	33% 5.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	17.3% 0.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	31.5% 0.41mg	30% 0.39mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	13.6% 4.08μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 67.4μg	4.7% 19μg	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	3.27% 0.49mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	0.74% 7.36mg	1000mg per day for Men 19-50 years
Copper	53.5% 0.48mg	27.4% 0.25mg	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	7.66% 0.61mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	101% 2.33mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	116% 52.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.75% 61.2mg	36.3% 254mg	700mg per day for Men 19-50 years
Potassium	12.3% 418mg	6% 204mg	3400mg per day for Men 19-50 years
Selenium	NA	25.4% 14μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	16% 1.74mg	11mg per day for Men 19-50 years
Water	0.58% 21.6g	0.26% 9.65g	3700g per day for Men 19-50 years

Acorns VS Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Acorns or Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of Acorns vs Long-grain Brown Rice:

• 300 calories of Acorns have 3.6 times more Vitamin B9 than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 5.1 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Long-grain Brown Rice provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Acorns as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 300 calories.

Comparing minerals per 300 calories for Acorns vs Long-grain Brown Rice:

• 300 calories of Acorns have 2 times more Copper and 2 times more Potassium than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 1.7 times more Iron, 2 times more Magnesium, 2.3 times more Manganese, 4.2 times more Phosphorus and 4.4 times more Zinc than Raw Acorns.
• 300 calories of Acorns lack sufficient amounts of Zinc
• Both Raw Acorns as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Acorns have 7.1 times more Fat, 5 times more Saturated Fat and 4.5 times more Omega 6 than Long-grain Brown Rice.
• While 300 kcal of Raw Long-grain Brown Rice contain 2 times more Carbohydrate and 1.3 times more Protein than Raw Acorns.
• Both Acorns and Long-grain Brown Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6