Comparing Nutrients in 5 ounces Dried Acorns VS Cooked Short-grain White Rice enriched

Macros Ratio

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

Macro Nutrients

	Dried Acorns	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	25% 721kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	46% 44.5g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	50.5% 8.58g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.5% 76g	31.3% 40.7g	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	20.5% 11.5g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Dried Acorns	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	17.6% 0.21mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.3% 3.4mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.6% 1.33mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	75.8% 0.99mg	6.43% 0.084mg	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	40.8% 163μg	21% 83.6μg	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	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

	Dried Acorns	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	7.65% 76.5mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	129% 1.16mg	11.3% 0.1mg	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	18.4% 1.47mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	27.7% 116mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	22% 0.51mg	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	21% 146mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	29.6% 1005mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.63% 0.95mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.19% 7.17g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Acorns VS Cooked Short-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Acorns versus 5 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Acorns vs Cooked Short-grain White Rice enriched:

• 5 ounces of Dried Acorns have 9.6 times more Vitamin B2, 1.6 times more Vitamin B3, 2.4 times more Vitamin B5, 11.8 times more Vitamin B6 and 1.9 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Dried Acorns and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Dried Acorns as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Dried Acorns vs Cooked Short-grain White Rice enriched:

• 5 ounces of Dried Acorns have 54 times more Calcium, 11.4 times more Copper, 10.3 times more Magnesium, 3.8 times more Manganese, 3.1 times more Phosphorus, 27.3 times more Potassium and 1.7 times more Zinc than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 1.4 times more Iron than Dried Acorns.
• 5 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Acorns have 3.9 times more Energy, 165.3 times more Fat, 80.1 times more Saturated Fat, 147.6 times more Omega 6, 1.9 times more Carbohydrate and 3.4 times more Protein than Cooked Short-grain White Rice enriched.
• 5 ounces of Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 6