Comparing Nutrients in 500 calories Long-grain Brown Rice VS Acorns

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Acorns: 129g

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

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or Acorns?

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Acorns	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	31.8% 31g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	12.5% 4g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	35% 5.94g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	40.5% 52.6g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	NA	38g per day for Men 19-50 years
Protein	18.3% 10.3g	14% 7.95g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.29% 2.6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.4% 0.74mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	11.7% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	14.8% 2.36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	18.5% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	52.5% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	28% 112μg	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	5.45% 0.82mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Acorns	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	89% 0.8mg	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	22% 1.76mg	12.8% 1.02mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	19% 80mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	75% 1.73mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	14.6% 102mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	20.5% 696mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	6% 0.66mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.97% 36g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Acorns Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or Acorns?

Lets compare vitamin content per 500 calories of Long-grain Brown Rice vs Acorns:

• 500 calories of Long-grain Brown Rice have 5.1 times more Vitamin B1, 3.7 times more Vitamin B3 and 1.6 times more Vitamin B5 than Acorns.
• While 500 kcal of Raw Acorns contain 3.6 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorns provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Raw Long-grain Brown Rice as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 500 calories.

Comparing minerals per 500 calories for Long-grain Brown Rice vs Acorns:

• 500 calories of Long-grain Brown Rice have 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 Acorns.
• While 500 kcal of Raw Acorns contain 2 times more Copper and 2 times more Potassium than Raw Long-grain Brown Rice.
• 500 calories of Acorns lack sufficient amounts of Zinc
• Both Raw Long-grain Brown Rice as well as Raw Acorns lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Long-grain Brown Rice have 2 times more Carbohydrate and 1.3 times more Protein than Acorns.
• While 500 kcal of Raw Acorns contain 7.1 times more Fat, 5 times more Saturated Fat and 4.5 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorns offer comparable quantities of Energy per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6