Comparing Nutrients in 1 kilogram Brazilnuts VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Brazilnuts	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	227% 6590kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	692% 671g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	504% 161g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	22.5% 0.36g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	1433% 244g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	90% 117g	628% 817g	130g per day for Men 19-50 years
Sugars	32% 23.3g	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	% 23.3g	NA	g per day for Men 19-50 years
Fiber	197% 75g	73.7% 28g	38g per day for Men 19-50 years
Protein	256% 143g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Raw Unenriched Glutinous 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	514% 6.17mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	27% 0.35mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.4% 2.95mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.8% 1.84mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	82.3% 1.07mg	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	55% 220μg	17.5% 70μg	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	7.78% 7mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	377% 56.5mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	160% 1600mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1937% 17.4mg	190% 1.7mg	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	304% 24.3mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	895% 3760mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	532% 12.2mg	423% 9.74mg	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	1036% 7250mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	34855% 19170μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	369% 40.6mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.92% 34.2g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Raw Unenriched Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Brazilnuts versus 1 kg of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Brazilnuts vs Raw Unenriched Glutinous White Rice:

• 1 kilogram of Brazilnuts has 3.4 times more Vitamin B1 and 3.1 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• While 1 kg of Raw Unenriched Glutinous White Rice contains 1.6 times more Vitamin B2, 7.3 times more Vitamin B3 and 4.5 times more Vitamin B5 than Dried Brazilnuts.
• Both Brazilnuts and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Brazilnuts have insufficient amounts of Vitamin B3
• 1 kilogram of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Dried Brazilnuts as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Brazilnuts vs Raw Unenriched Glutinous White Rice:

• 1 kilogram of Brazilnuts has 14.5 times more Calcium, 10.2 times more Copper, 1.5 times more Iron, 16.3 times more Magnesium, 1.3 times more Manganese, 10.2 times more Phosphorus, 8.6 times more Potassium, 127 times more Selenium and 3.4 times more Zinc than Raw Unenriched Glutinous White Rice.
• 1 kilogram of Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Brazilnuts has 1.8 times more Energy, 122 times more Fat, 145.4 times more Saturated Fat, 4.5 times more Omega 3, 128.9 times more Omega 6, 2.7 times more Fiber and 2.1 times more Protein than Raw Unenriched Glutinous White Rice.
• While 1 kg of Raw Unenriched Glutinous White Rice contains 7 times more Carbohydrate than Dried Brazilnuts.
• 1 kilogram of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6