Comparing Nutrients in 1 kilogram Rice Bran VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Energy	109% 3160kcal	198% 5740kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	478% 464g	97g per day for Men 19-50 years
Saturated Fat	130% 41.7g	286% 92g	32g per day for Men 19-50 years
Omega 3	198% 3.16g	101% 1.6g	1.6g per day for Men 19-50 years
Omega 6	420% 71.4g	451% 76.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	382% 497g	251% 327g	130g per day for Men 19-50 years
Sugars	12.4% 9g	69% 50g	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	2.76% 2g	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	% 2g	NA	g per day for Men 19-50 years
Sucrose	% 5g	NA	g per day for Men 19-50 years
Fiber	553% 210g	79% 30g	38g per day for Men 19-50 years
Protein	238% 134g	273% 153g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2294% 27.5mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	218% 2.84mg	154% 2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2125% 340mg	87.5% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1478% 74mg	244% 12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3131% 40.7mg	197% 2.56mg	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	158% 630μg	173% 690μg	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	0% 0mg	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	328% 49.2mg	61.3% 9.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	16% 19μg	289% 347μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Calcium	57% 570mg	45% 450mg	1000mg per day for Men 19-50 years
Copper	809% 7.3mg	2467% 22mg	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	2318% 185mg	750% 60mg	8mg per day for Men 19-50 years
Magnesium	1860% 7810mg	619% 2600mg	420mg per day for Men 19-50 years
Manganese	6178% 142mg	359% 8.26mg	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	2396% 16770mg	700% 4900mg	700mg per day for Men 19-50 years
Potassium	437% 14850mg	166% 5650mg	3400mg per day for Men 19-50 years
Selenium	284% 156μg	213% 117μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	10.7% 160mg	1500mg per day for Men 19-50 years
Zinc	549% 60.4mg	509% 56mg	11mg per day for Men 19-50 years
Water	1.66% 61.3g	0.46% 17g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Roasted Cashews per 1 kg

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

Lets compare vitamin content per 1 kilogram of Rice Bran vs Roasted Cashews:

• 1 kilogram of Rice Bran has 13.8 times more Vitamin B1, 1.4 times more Vitamin B2, 24.3 times more Vitamin B3, 6.1 times more Vitamin B5, 15.9 times more Vitamin B6 and 5.3 times more Vitamin E than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 18.3 times more Vitamin K than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews provide similar amounts of Vitamin B9 per one kilogram.
• 1 kilogram of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Rice Bran vs Roasted Cashews:

• 1 kilogram of Rice Bran has 1.3 times more Calcium, 3.1 times more Iron, 3 times more Magnesium, 17.2 times more Manganese, 3.4 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Selenium than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 3 times more Copper than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews contain similar levels of Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice Bran has 2 times more Omega 3, 1.5 times more Carbohydrate and 7 times more Fiber than Roasted Cashews.
• While 1 kg of Dry Roasted Cashew Nuts contains 1.8 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat and 5.6 times more Sugars than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews offer comparable quantities of Omega 6 and Protein per one kilogram.