Comparing Nutrients in 1 kilogram Dried Beechnuts VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Dried Beechnuts	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	199% 5760kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	1063% 17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	622% 809g	130g per day for Men 19-50 years
Sugars	NA	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	NA	47.4% 18g	38g per day for Men 19-50 years
Protein	111% 62g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Dry parboiled enriched Long-grain White 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	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	348% 4.5mg	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	643% 2570μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	1% 10mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	316% 2.84mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	450% 10.4mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	55μg per day for Men 19-50 years
Sodium	25.3% 380mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	32.7% 3.6mg	93% 10mg	11mg per day for Men 19-50 years
Water	1.8% 66g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Dry parboiled enriched Long-grain White Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Dried Beechnuts has 7.4 times more Vitamin B2, 1.4 times more Vitamin B5, 1.5 times more Vitamin B6 and more Vitamin C than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 2 times more Vitamin B1, 5.8 times more Vitamin B3 and 2.3 times more Vitamin B9 than Dried Beechnuts.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Dried Beechnuts vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Dried Beechnuts has 2.4 times more Copper, 1.3 times more Manganese, 5.8 times more Potassium and 19 times more Sodium than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 71 times more Calcium, 1.4 times more Iron, more Magnesium, more Phosphorus and 2.8 times more Zinc than Dried Beechnuts.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dried Beechnuts has 1.5 times more Energy, 48.5 times more Fat, 19.5 times more Saturated Fat, 100 times more Omega 3 and 60.3 times more Omega 6 than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6