Comparing Nutrients in 100 calories Long-grain Brown Rice VS Dried Beechnuts

Weight per 100 calories

• Long-grain Brown Rice: 27g
• Dried Beechnuts: 17.4g

Dried Beechnuts have 1.6 times more energy per unit of mass than Raw Long-grain Brown Rice, which is very high in comparison to other foods. Long-grain Brown Rice having high energy density.

Discover which food has more nutrients per 100 calories - Long-grain Brown Rice or Dried Beechnuts?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	8.95% 8.7g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	3.1% 0.99g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	18.4% 0.3g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	18.8% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	4.47% 5.8g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	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	% 0.18g	NA	g per day for Men 19-50 years
Fiber	2.6% 0.98g	NA	38g per day for Men 19-50 years
Protein	3.67% 2.05g	1.92% 1.08g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.95% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	0.95% 0.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	9.13% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.53% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.57% 6.27μg	4.9% 19.6μg	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	3% 2.7mg	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	1.1% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.25% 2.45mg	0.017% 0.17mg	1000mg per day for Men 19-50 years
Copper	9.14% 0.082mg	13% 0.12mg	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	4.4% 0.35mg	5.34% 0.43mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	10% 0.23mg	2.3mg per day for Men 19-50 years
Molybdenum	38.7% 17.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84.7mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	5.2% 177mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	NA	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.44% 6.6mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	0.57% 0.063mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.031% 1.15g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Dried Beechnuts Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Long-grain Brown Rice or Dried Beechnuts?

Lets compare vitamin content per 100 calories of Long-grain Brown Rice vs Dried Beechnuts:

• 100 calories of Long-grain Brown Rice have 2.8 times more Vitamin B1, 11.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 2.5 times more Vitamin B2, 3.1 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts provide similar amounts of Vitamin B6 per 100 calories.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• 100 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 100 calories.

Comparing minerals per 100 calories for Long-grain Brown Rice vs Dried Beechnuts:

• 100 calories of Long-grain Brown Rice have more Magnesium, 3.3 times more Manganese, more Phosphorus and 9.3 times more Zinc than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 1.4 times more Copper and 2.6 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts contain similar levels of Iron per 100 calories.
• 100 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Long-grain Brown Rice have 3.6 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 100 kcal of Dried Beechnuts contain 10 times more Fat, 6.2 times more Saturated Fat, 33.8 times more Omega 3 and 12.1 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts offer comparable quantities of Energy per 100 calories.
• 100 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6
• 100 calories of Dried Beechnuts provide inadequate amounts of Protein