Comparing Nutrients in 14 ounces Long-grain Brown Rice VS 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	50.2% 1457kcal	79% 2286kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	205% 198g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	71% 22.7g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	422% 6.75g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	429% 73g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	102% 133g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	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	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	NA	38g per day for Men 19-50 years
Protein	53.4% 30g	44% 24.6g	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	179% 2.15mg	101% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	113% 1.47mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	21.8% 3.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	73.4% 3.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	209% 2.7mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	112% 448μg	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	68.4% 61.5mg	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	16% 2.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

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

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

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

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 2.3 times more Carbohydrate and 1.2 times more Protein than Dried Beechnuts.
• While 14 oz of Dried Beechnuts contain 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 Raw Long-grain Brown Rice.