Comparing Nutrients in 100 grams Acorns VS Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	13.3% 387kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	24.6% 24g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	9.7% 3.1g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	NA	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	27% 4.6g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31.3% 40.8g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	NA	0.91% 0.66g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0.66g	g per day for Men 19-50 years
Fiber	NA	9.47% 3.6g	38g per day for Men 19-50 years
Protein	11% 6.15g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.33% 0.11mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.08% 0.12mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.83mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14.3% 0.72mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40.6% 0.53mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	21.8% 87μg	5.75% 23μg	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	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Acorns	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	69% 0.62mg	33.6% 0.3mg	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	9.88% 0.79mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	14.8% 62mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	58% 1.34mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.3% 79mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	16% 539mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	NA	31% 17μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Acorns VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Acorns versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Acorns vs Long-grain Brown Rice:

• 100 grams of Acorns have 1.2 times more Vitamin B2 and 3.8 times more Vitamin B9 than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 4.8 times more Vitamin B1, 3.6 times more Vitamin B3 and 1.5 times more Vitamin B5 than Raw Acorns.
• Both Acorns and Long-grain Brown Rice provide similar amounts of Vitamin B6 per 100 grams.
• Both Raw Acorns as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin C in 100 grams.

Comparing minerals per 100 grams for Acorns vs Long-grain Brown Rice:

• 100 grams of Acorns have 4.6 times more Calcium, 2.1 times more Copper and 2.2 times more Potassium than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 1.6 times more Iron, 1.9 times more Magnesium, 2.1 times more Manganese, 3.9 times more Phosphorus and 4.2 times more Zinc than Raw Acorns.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Acorns have 7.5 times more Fat, 5.2 times more Saturated Fat and 4.7 times more Omega 6 than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 1.9 times more Carbohydrate than Raw Acorns.
• Both Acorns and Long-grain Brown Rice offer comparable quantities of Energy and Protein per 100 grams.