Comparing Nutrients in 1 kilogram Dried Beechnuts VS Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rice	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Energy	199% 5760kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	515% 500g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	179% 57g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	1063% 17g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	1082% 184g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	258% 335g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	34.2% 13g	38g per day for Men 19-50 years
Protein	111% 62g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	285% 3.7mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55% 8.77mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	185% 9.25mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	526% 6.84mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	283% 1130μg	20% 80μg	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	7.33% 1.1mg	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	Rice	Recommended Dietary Allowance
Calcium	1% 10mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	744% 6.7mg	244% 2.2mg	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	100% 8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	583% 13.4mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	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	164% 1150mg	700mg per day for Men 19-50 years
Potassium	299% 10170mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	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	99% 11mg	11mg per day for Men 19-50 years
Water	1.8% 66g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rice per 1 kg

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

Lets compare vitamin content per 1 kilogram of Dried Beechnuts vs Rice:

• 1 kilogram of Dried Beechnuts has 4.3 times more Vitamin B1, 7.6 times more Vitamin B2, 4.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 1.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rice provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Regular 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 Rice:

• 1 kilogram of Dried Beechnuts has 3 times more Copper, 3.1 times more Iron, 1.2 times more Manganese, 8.8 times more Potassium and 7.6 times more Sodium than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 28 times more Calcium, more Magnesium, more Phosphorus and 3 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 1.6 times more Energy, 75.8 times more Fat, 31.8 times more Saturated Fat, 54.8 times more Omega 3 and 126 times more Omega 6 than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Rice offer comparable quantities of Protein per one kilogram.
• 1 kilogram of Rice provide inadequate amounts of Omega 3 and Omega 6