Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	127% 3670kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	179% 57g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	258% 335g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	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	% 6.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	NA	38g per day for Men 19-50 years
Protein	135% 75.4g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	526% 6.84mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	283% 1130μg	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	172% 155mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	40% 6mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	9% 90mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	744% 6.7mg	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	161% 13mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	583% 13.4mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	25.3% 380mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	3.2% 118g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Dried Beechnuts per 1 kg

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

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Dried Beechnuts:

• 1 kilogram of Long-grain Brown Rice has 1.8 times more Vitamin B1 and 7.4 times more Vitamin B3 than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Dried Beechnuts:

• 1 kilogram of Long-grain Brown Rice has more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.9 times more Zinc than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 2.2 times more Copper, 1.9 times more Iron, 4.1 times more Potassium and 7.6 times more Sodium than Raw Long-grain Brown Rice.
• 1 kilogram of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 2.3 times more Carbohydrate and 1.2 times more Protein than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 1.6 times more Energy, 15.6 times more Fat, 9.7 times more Saturated Fat, 53.1 times more Omega 3 and 19 times more Omega 6 than Raw Long-grain Brown Rice.