Comparing Nutrients in 7 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	25% 724kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	19.2% 6.16g	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	53.7% 9.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	62.2% 81g	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	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Rice	Acorns	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.44% 3.97μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	80.6% 1.05mg	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	43% 173μg	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	Acorns	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	137% 1.23mg	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	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	115% 2.65mg	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	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	31.5% 1070mg	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	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Acorns per 7 oz

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

Lets compare vitamin content per 7 ounces of Rice vs Acorns:

• 7 ounces of Rice have 1.4 times more Vitamin B5 than Acorns.
• While 7 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 seven 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 seven ounces.

Comparing minerals per 7 ounces for Rice vs Acorns:

• 7 ounces of Rice have 1.5 times more Phosphorus and 2.1 times more Zinc than Acorns.
• While 7 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 seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice have 2 times more Carbohydrate than Acorns.
• While 7 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 seven ounces.
• 7 ounces of Rice provide inadequate amounts of Omega 6