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

Macros Ratio

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

Macro Nutrients

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	90% 2613kcal	57.4% 1665kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	15% 14.5g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	8.38% 2.7g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	9.07% 0.15g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	26% 4.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	266% 346g	130g per day for Men 19-50 years
Sugars	NA	4.13% 3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3g	g per day for Men 19-50 years
Fiber	NA	43% 16.3g	38g per day for Men 19-50 years
Protein	50.2% 28g	61% 34.2g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	115% 1.38mg	204% 2.45mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	184% 29.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	96% 4.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	166% 2.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	75.4% 22.6μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	26% 104μg	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	78% 70.3mg	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	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.27% 2.72μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	152% 1.37mg	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	139% 11mg	73% 5.85mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	125% 526mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	563% 13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	644% 290μg	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	202% 1411mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	33.4% 1134mg	3400mg per day for Men 19-50 years
Selenium	NA	141% 77.6μg	55μg per day for Men 19-50 years
Sodium	11.5% 172mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	15% 1.63mg	88% 9.66mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.45% 53.5g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 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 Long-grain Brown Rice.
• While 1 lb of Raw Long-grain Brown Rice contains 2.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice offer comparable quantities of Protein per one pound.