Comparing Nutrients in 1 kilogram 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	199% 5760kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	1063% 17g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	587% 763g	130g per day for Men 19-50 years
Sugars	NA	9.1% 6.6g	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	% 6.6g	g per day for Men 19-50 years
Fiber	NA	95% 36g	38g per day for Men 19-50 years
Protein	111% 62g	135% 75.4g	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	253% 3.04mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	57.5% 230μg	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	172% 155mg	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	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	1% 10mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	336% 3.02mg	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	308% 24.6mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	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	444% 3110mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	NA	311% 171μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Long-grain Brown Rice:

• 1 kilogram of Dried Beechnuts has 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 1 kg of Raw Long-grain Brown Rice contains 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 one kilogram.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Long-grain Brown Rice:

• 1 kilogram of Dried Beechnuts has 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 1 kg of Raw Long-grain Brown Rice contains more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.9 times more Zinc than Dried Beechnuts.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 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 1 kg of Raw Long-grain Brown Rice contains 2.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice offer comparable quantities of Protein per one kilogram.