Comparing Nutrients in 14 ounces Rice Bran VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rice Bran	Brazilnuts	Recommended Dietary Allowance
Energy	43.2% 1254kcal	90% 2616kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	275% 266g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	200% 64g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	8.93% 0.14g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	569% 97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	36% 46.6g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	12.8% 9.25g	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	1.1% 0.79g	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	% 0.79g	% 0g	g per day for Men 19-50 years
Sucrose	% 2g	% 9.25g	g per day for Men 19-50 years
Fiber	219% 83.3g	78.3% 29.8g	38g per day for Men 19-50 years
Protein	95% 53g	101% 57g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	7.3% 1.17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	14.6% 0.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	31% 0.4mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	62.5% 250μg	22% 87.3μg	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	3.1% 2.78mg	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	130% 19.5mg	149% 22.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Brazilnuts	Recommended Dietary Allowance
Calcium	22.6% 226mg	63.5% 635mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	769% 6.9mg	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	920% 73.6mg	121% 9.64mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	355% 1492mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	211% 4.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	951% 6656mg	411% 2877mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	77% 2616mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	13834% 7608μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.79% 12mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	146% 16mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	0.37% 13.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Brazilnuts per 14 oz

Compare the macro and micronutrient content in 14 oz of Rice Bran versus 14 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Rice Bran vs Brazilnuts:

• 14 ounces of Rice Bran have 4.5 times more Vitamin B1, 8.1 times more Vitamin B2, 115.2 times more Vitamin B3, 40.2 times more Vitamin B5, 40.3 times more Vitamin B6 and 2.9 times more Vitamin B9 than Brazilnuts.
• Both Rice Bran and Brazilnuts provide similar amounts of Vitamin E per 14 ounces.
• 14 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Crude Rice Bran as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Rice Bran vs Brazilnuts:

• 14 ounces of Rice Bran have 7.6 times more Iron, 2.1 times more Magnesium, 11.6 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.5 times more Zinc than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.8 times more Calcium, 2.4 times more Copper and 122.9 times more Selenium than Crude Rice Bran.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Rice Bran have 8.8 times more Omega 3, 4.2 times more Carbohydrate and 2.8 times more Fiber than Brazilnuts.
• While 14 oz of Dried Brazilnuts contain 2.1 times more Energy, 3.2 times more Fat, 3.9 times more Saturated Fat, 3.4 times more Omega 6 and 2.6 times more Sugars than Crude Rice Bran.
• Both Rice Bran and Brazilnuts offer comparable quantities of Protein per 14 ounces.