Comparing Nutrients in 7 ounces Raw Enriched Short-grain White Rice VS Acorns

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Acorns	6%	53%	41%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Acorns	Recommended Dietary Allowance
Energy	24.5% 710kcal	26.5% 768kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	49% 47.3g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	19.2% 6.16g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	NA	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	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	121% 157g	62.2% 81g	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	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	23% 13g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White 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	93% 1.12mg	18.5% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	28.4% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	80.6% 1.05mg	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	115% 458μg	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	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

	Raw Enriched Short-grain White Rice	Acorns	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	8.14% 81.4mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	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	105% 8.4mg	19.6% 1.57mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	29.3% 123mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	115% 2.65mg	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	27% 189mg	22.4% 157mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	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	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	9.2% 1mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	1.5% 55.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Acorns per 7 oz

Compare the macro and micronutrient content in 7 oz of Raw Enriched Short-grain White 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 Raw Enriched Short-grain White Rice vs Acorns:

• 7 ounces of Raw Enriched Short-grain White Rice have 5 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B5 and 2.7 times more Vitamin B9 than Acorns.
• While 7 oz of Raw Acorns contain 2.5 times more Vitamin B2 and 3.1 times more Vitamin B6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-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 Raw Enriched Short-grain White Rice vs Acorns:

• 7 ounces of Raw Enriched Short-grain White Rice have 5.4 times more Iron, 1.2 times more Phosphorus and 2.2 times more Zinc than Acorns.
• While 7 oz of Raw Acorns contain 13.7 times more Calcium, 3 times more Copper, 2.7 times more Magnesium, 1.3 times more Manganese and 7.1 times more Potassium than Raw Enriched Short-grain White Rice.
• 7 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Raw Enriched Short-grain White Rice have 1.9 times more Carbohydrate than Acorns.
• While 7 oz of Raw Acorns contain 45.9 times more Fat, 22.2 times more Saturated Fat and 40.3 times more Omega 6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Acorns offer comparable quantities of Energy and Protein per seven ounces.
• 7 ounces of Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 6