Comparing Nutrients in 7 ounces Rice VS Dried Acorns

Macros Ratio

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

Macro Nutrients

	Rice	Dried Acorns	Recommended Dietary Allowance
Energy	25% 724kcal	35% 1010kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	64.3% 62.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	NA	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	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	122% 159g	82% 106g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	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	6.8% 2.58g	NA	38g per day for Men 19-50 years
Protein	25.3% 14g	28.7% 16g	56g per day for Men 19-50 years

Vitamins

	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	11.6% 0.14mg	24.6% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	23.5% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	30% 4.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	37.3% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	106% 1.38mg	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	3.97% 16μg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dried Acorns	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	10.7% 107mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	20% 1.6mg	25.8% 2.06mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	38.7% 163mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	118% 2.7mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 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	32.6% 228mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	41.4% 1407mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	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	19.7% 2.16mg	12% 1.33mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.27% 10g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dried Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Rice vs Dried Acorns:

• 7 oz of Dried Acorns contain 2.1 times more Vitamin B1, 3.1 times more Vitamin B2, 1.5 times more Vitamin B3, 4.2 times more Vitamin B6 and 14.4 times more Vitamin B9 than Raw Regular Long-grain White Rice.
• Both Rice and Dried Acorns provide similar amounts of Vitamin B5 per seven ounces.
• Both Raw Regular Long-grain White 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 Rice vs Dried Acorns:

• 7 ounces of Rice have 1.6 times more Zinc than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.9 times more Calcium, 3.7 times more Copper, 1.3 times more Iron, 3.3 times more Magnesium, 1.3 times more Manganese and 6.2 times more Potassium than Raw Regular Long-grain White Rice.
• Both Rice and Dried Acorns contain similar levels of Phosphorus per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice have 1.5 times more Carbohydrate than Dried Acorns.
• While 7 oz of Dried Acorns contain 1.4 times more Energy, 47.6 times more Fat, 22.7 times more Saturated Fat and 41.5 times more Omega 6 than Raw Regular Long-grain White Rice.
• Both Rice and Dried Acorns offer comparable quantities of Protein per seven ounces.
• 7 ounces of Rice provide inadequate amounts of Omega 6