Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked Glutinous White Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	33.4% 970kcal	199% 5760kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	515% 500g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	179% 57g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1063% 17g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	1082% 184g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	258% 335g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	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	26.3% 10g	NA	38g per day for Men 19-50 years
Protein	36% 20g	111% 62g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White 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	16.7% 0.2mg	253% 3.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	285% 3.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	55% 8.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	185% 9.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	526% 6.84mg	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	2.5% 10μg	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	2.67% 0.4mg	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

	Cooked Glutinous White Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2% 20mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	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	17.5% 1.4mg	308% 24.6mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	583% 13.4mg	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	11.4% 80mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	299% 10170mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	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	37.3% 4.1mg	32.7% 3.6mg	11mg per day for Men 19-50 years
Water	20.7% 766g	1.8% 66g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Dried Beechnuts per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Glutinous White 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 Cooked Glutinous White Rice vs Dried Beechnuts:

• 1 kg of Dried Beechnuts contains 15.2 times more Vitamin B1, 28.5 times more Vitamin B2, 3 times more Vitamin B3, 4.3 times more Vitamin B5, 26.3 times more Vitamin B6, 113 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cooked Glutinous White Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in one kilogram.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Dried Beechnuts:

• 1 kilogram of Cooked Glutinous White Rice has 11.6 times more Water than Dried Beechnuts.
• While 1 kg of Dried Beechnuts contains 13.7 times more Copper, 17.6 times more Iron, 5.1 times more Manganese, 101.7 times more Potassium and 7.6 times more Sodium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Dried Beechnuts contain similar levels of Zinc per one kilogram.
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Iron and Potassium
• Both Cooked Glutinous White Rice as well as Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dried Beechnuts contains 5.9 times more Energy, 263.2 times more Fat, 146.6 times more Saturated Fat, 566.7 times more Omega 3, 278.6 times more Omega 6, 1.6 times more Carbohydrate and 3.1 times more Protein than Cooked Glutinous White Rice.
• 1 kilogram of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6