Comparing Nutrients in 5 ounces Rice VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Acorns	6%	53%	41%

Macro Nutrients

	Rice	Acorns	Recommended Dietary Allowance
Energy	18% 517kcal	19% 549kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	35% 34g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	13.7% 4.4g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	38.3% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	44.4% 57.8g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	18% 10g	15.6% 8.7g	56g per day for Men 19-50 years

Vitamins

	Rice	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.31% 2.83μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	13.2% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	16% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	20.3% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	57.6% 0.75mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	31% 123μg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Acorns	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	5.8% 58mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	98% 0.88mg	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	14% 1.13mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	21% 88mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	82.4% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	202% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	16% 112mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	22.5% 764mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	6.57% 0.72mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	1.07% 39.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Acorns per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice versus 5 oz of Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice vs Acorns:

• 5 ounces of Rice have 1.4 times more Vitamin B5 than Acorns.
• While 5 oz of Raw Acorns contain 1.6 times more Vitamin B1, 2.4 times more Vitamin B2, 3.2 times more Vitamin B6 and 10.9 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Acorns provide similar amounts of Vitamin B3 per five ounces.
• Both Raw Regular Long-grain White Rice as well as Raw Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in five ounces.

Comparing minerals per 5 ounces for Rice vs Acorns:

• 5 ounces of Rice have 1.5 times more Phosphorus and 2.1 times more Zinc than Acorns.
• While 5 oz of Raw Acorns contain 1.5 times more Calcium, 2.8 times more Copper, 2.5 times more Magnesium and 4.7 times more Potassium than Raw Regular Long-grain White Rice.
• Both Rice and Acorns contain similar levels of Iron and Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice have 2 times more Carbohydrate than Acorns.
• While 5 oz of Raw Acorns contain 36.2 times more Fat, 17.2 times more Saturated Fat and 31.5 times more Omega 6 than Raw Regular Long-grain White Rice.
• Both Rice and Acorns offer comparable quantities of Energy and Protein per five ounces.
• 5 ounces of Rice provide inadequate amounts of Omega 6