Comparing Nutrients in 1 kilogram Dried Beechnuts VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Dried Beechnuts	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	199% 5760kcal	50.7% 1470kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	8.76% 8.5g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	6.66% 2.13g	32g per day for Men 19-50 years
Omega 3	1063% 17g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	15.2% 2.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	241% 313g	130g per day for Men 19-50 years
Sugars	NA	2.07% 1.5g	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	% 1.5g	g per day for Men 19-50 years
Fiber	NA	44.7% 17g	38g per day for Men 19-50 years
Protein	111% 62g	55% 31g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	253% 3.04mg	81% 0.97mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	54% 0.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	119% 19mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	55% 2.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	84.6% 1.1mg	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	283% 1130μg	10% 40μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	172% 155mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	3.33% 4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	1% 10mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	143% 1.3mg	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	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	496% 11.4mg	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	0% 0mg	137% 960mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	18% 610mg	3400mg per day for Men 19-50 years
Selenium	NA	171% 94μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	70% 7.7mg	11mg per day for Men 19-50 years
Water	1.8% 66g	17.4% 644g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS UNCLE BENS Cooked Parboiled Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dried Beechnuts versus 1 kg of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Dried Beechnuts has 3.1 times more Vitamin B1, 5.3 times more Vitamin B2, 3.4 times more Vitamin B5, 6.2 times more Vitamin B6 and 28.3 times more Vitamin B9 than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains 2.2 times more Vitamin B3 than Dried Beechnuts.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9

Comparing minerals per 1 kilogram for Dried Beechnuts vs UNCLE BENS Cooked Parboiled Brown Rice:

• 1 kilogram of Dried Beechnuts has 5.2 times more Copper, 4.6 times more Iron, 16.7 times more Potassium and 9.5 times more Sodium than UNCLE BENS Cooked Parboiled Brown Rice.
• While 1 kg of UNCLE BENS Cooked Parboiled Brown Rice contains more Magnesium, more Phosphorus and 2.1 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and UNCLE BENS Cooked Parboiled Brown Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 3.9 times more Energy, 58.8 times more Fat, 26.8 times more Saturated Fat, 212.5 times more Omega 3, 71 times more Omega 6 and 2 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Dried Beechnuts and UNCLE BENS Cooked Parboiled Brown Rice offer comparable quantities of Carbohydrate per one kilogram.
• 1 kilogram of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 and Omega 6