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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

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

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

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

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

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

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

• 100 grams of Long-grain Brown Rice have 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 Acorns.
• While 100 g of Raw Acorns contain 4.6 times more Calcium, 2.1 times more Copper and 2.2 times more Potassium than Raw Long-grain Brown Rice.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Long-grain Brown Rice have 1.9 times more Carbohydrate and 1.2 times more Protein than Acorns.
• While 100 g of Raw Acorns contain 7.5 times more Fat, 5.2 times more Saturated Fat and 4.7 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Acorns offer comparable quantities of Energy per 100 grams.