Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Energy	25% 728kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	NA	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	70.6% 12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	82% 106g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	NA	38g per day for Men 19-50 years
Protein	26.7% 15g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	106% 1.38mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	57% 228μg	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	7.94% 1.2mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Acorns	Recommended Dietary Allowance
Calcium	1.8% 18mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	180% 1.62mg	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	32% 2.56mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice versus 7 oz of Dried Acorns to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Dried Acorns:

• 7 ounces of Long-grain Brown Rice have 3.6 times more Vitamin B1 and 2.7 times more Vitamin B3 than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.6 times more Vitamin B2, 1.5 times more Vitamin B6 and 5 times more Vitamin B9 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Acorns provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Long-grain Brown Rice as well as Dried Acorns have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in seven ounces.

Comparing minerals per 7 ounces for Long-grain Brown Rice vs Dried Acorns:

• 7 ounces of Long-grain Brown Rice have 1.2 times more Iron, 1.4 times more Magnesium, 2.1 times more Manganese, 3 times more Phosphorus and 3.2 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 6 times more Calcium, 2.7 times more Copper and 2.8 times more Potassium than Raw Long-grain Brown Rice.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 1.4 times more Carbohydrate than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.4 times more Energy, 9.8 times more Fat, 6.9 times more Saturated Fat and 6.3 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Acorns offer comparable quantities of Protein per seven ounces.