Comparing Nutrients in 100 calories Long-grain Brown Rice VS Oil Roasted Cashews

Weight per 100 calories

• Long-grain Brown Rice: 27g
• Oil Roasted Cashews: 17g

Oil Roasted Cashew Nuts 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 Oil Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Long-grain Brown Rice	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	8.5% 8.24g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	4.57% 1.46g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.73% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	8.6% 1.46g	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	3.96% 5.15g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	1.2% 0.86g	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	0.019% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.83g	g per day for Men 19-50 years
Fiber	2.6% 0.98g	1.5% 0.57g	38g per day for Men 19-50 years
Protein	3.67% 2.05g	5.2% 2.9g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oil Roasted Cashews	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	5.2% 0.063mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.9% 0.038mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	1.87% 0.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	3.03% 0.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	4.3% 0.056mg	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	1.08% 4.3μg	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	0.057% 0.052mg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	0.25% 2.45mg	0.74% 7.4mg	1000mg per day for Men 19-50 years
Copper	9.14% 0.082mg	39% 0.35mg	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	13% 1.04mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	11.2% 47mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	12.5% 0.29mg	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	13% 92mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	6.36% 3.5μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.15% 2.24mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	0.016% 0.6g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Oil Roasted Cashews Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Long-grain Brown Rice or Oil Roasted Cashews?

Lets compare vitamin content per 100 calories of Long-grain Brown Rice vs Oil Roasted Cashews:

• 100 calories of Long-grain Brown Rice have 2.4 times more Vitamin B1, 5.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Cashews.
• While 100 kcal of Oil Roasted Cashew Nuts contain 1.5 times more Vitamin B2 and 36.6 times more Vitamin K than Raw Long-grain Brown Rice.
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin K
• 100 calories of Oil Roasted Cashews have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

Comparing minerals per 100 calories for Long-grain Brown Rice vs Oil Roasted Cashews:

• 100 calories of Long-grain Brown Rice have 2.7 times more Manganese and 1.3 times more Selenium than Oil Roasted Cashews.
• While 100 kcal of Oil Roasted Cashew Nuts contain 4.3 times more Copper, 3 times more Iron, 1.5 times more Magnesium, 1.6 times more Potassium and 1.6 times more Zinc than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oil Roasted Cashews contain similar levels of Phosphorus per 100 calories.
• Both Raw Long-grain Brown Rice as well as Oil Roasted Cashew Nuts lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Long-grain Brown Rice have 4 times more Carbohydrate and 1.7 times more Fiber than Oil Roasted Cashews.
• While 100 kcal of Oil Roasted Cashew Nuts contain 9.4 times more Fat, 9.1 times more Saturated Fat, 5.5 times more Omega 6 and 1.4 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oil Roasted Cashews offer comparable quantities of Energy per 100 calories.
• 100 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• 100 calories of Oil Roasted Cashews provide inadequate amounts of Fiber
• Both Raw Long-grain Brown Rice as well as Oil Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 100 calories.