Comparing Nutrients in 14 ounces Dried Beechnuts VS Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	79% 2286kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	205% 198g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	71% 22.7g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	422% 6.75g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	429% 73g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	102% 133g	233% 303g	130g per day for Men 19-50 years
Sugars	NA	3.6% 2.6g	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	% 2.6g	g per day for Men 19-50 years
Fiber	NA	37.6% 14.3g	38g per day for Men 19-50 years
Protein	44% 24.6g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	101% 1.2mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	113% 1.47mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.8% 3.5mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	73.4% 3.67mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	209% 2.7mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	112% 448μg	23% 91μg	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	68.4% 61.5mg	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	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	295% 2.66mg	133% 1.2mg	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	122% 9.76mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	231% 5.32mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	119% 4036mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	NA	123% 68μg	55μg per day for Men 19-50 years
Sodium	10% 151mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.71% 26g	1.27% 47g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Long-grain Brown Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dried Beechnuts versus 14 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Dried Beechnuts vs Long-grain Brown Rice:

• 14 ounces of Dried Beechnuts have 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 1.8 times more Vitamin B1 and 7.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A and Vitamin B12 in 14 ounces.

Comparing minerals per 14 ounces for Dried Beechnuts vs Long-grain Brown Rice:

• 14 ounces of Dried Beechnuts have 2.2 times more Copper, 1.9 times more Iron, 4.1 times more Potassium and 7.6 times more Sodium than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.9 times more Zinc than Dried Beechnuts.
• 14 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dried Beechnuts have 1.6 times more Energy, 15.6 times more Fat, 9.7 times more Saturated Fat, 53.1 times more Omega 3 and 19 times more Omega 6 than Long-grain Brown Rice.
• While 14 oz of Raw Long-grain Brown Rice contain 2.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice offer comparable quantities of Protein per 14 ounces.