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

Weight per 100 calories

• Long-grain Brown Rice: 27g
• Dried Butternuts: 16.3g

Dried Butternuts have 1.7 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 Butternuts?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Long-grain Brown Rice	Dried Butternuts	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	9.6% 9.3g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.67% 0.21g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	89% 1.42g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	32.4% 5.5g	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	1.5% 1.97g	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	2.02% 0.77g	38g per day for Men 19-50 years
Protein	3.67% 2.05g	7.27% 4.07g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.11% 0.98μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	5.2% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	1.86% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	1.07% 0.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	2.07% 0.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.04% 0.092mg	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	2.7% 10.8μg	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	0.58% 0.52mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	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 Butternuts	Recommended Dietary Allowance
Calcium	0.25% 2.45mg	0.87% 8.66mg	1000mg per day for Men 19-50 years
Copper	9.14% 0.082mg	8.17% 0.074mg	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	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	9.22% 38.7mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	46.6% 1.07mg	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	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	2.02% 68.8mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	5.1% 2.8μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.011% 0.16mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	4.65% 0.51mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.015% 0.55g	3700g per day for Men 19-50 years

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

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

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

• 100 calories of Long-grain Brown Rice have 2.4 times more Vitamin B1, 10.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dried Butternuts.
• While 100 kcal of Dried Butternuts contain 1.7 times more Vitamin B9 than Raw Long-grain Brown Rice.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B9
• 100 calories of Dried Butternuts have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

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

• 100 calories of Long-grain Brown Rice have 1.7 times more Selenium than Dried Butternuts.
• While 100 kcal of Dried Butternuts contain 1.9 times more Iron and 1.4 times more Manganese than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Butternuts contain similar levels of Copper, Magnesium, Phosphorus, Potassium and Zinc per 100 calories.
• Both Raw Long-grain Brown Rice as well as Dried Butternuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Long-grain Brown Rice have 10.6 times more Carbohydrate and 1.3 times more Fiber than Dried Butternuts.
• While 100 kcal of Dried Butternuts contain 10.7 times more Fat, 163.4 times more Omega 3, 20.9 times more Omega 6 and 2 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Butternuts 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 Butternuts provide inadequate amounts of Carbohydrate