Comparing Nutrients in 1 pound Dried Beechnuts VS Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rice	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Energy	90% 2613kcal	57% 1656kcal	2900kcal per day for Men 19-50 years
Fat	234% 227g	3.1% 3g	97g per day for Men 19-50 years
Saturated Fat	81% 26g	2.55% 0.82g	32g per day for Men 19-50 years
Omega 3	482% 7.7g	8.8% 0.14g	1.6g per day for Men 19-50 years
Omega 6	491% 83.4g	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	117% 152g	279% 363g	130g per day for Men 19-50 years
Sugars	NA	0.75% 0.54g	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	NA	15.5% 5.9g	38g per day for Men 19-50 years
Protein	50.2% 28g	57.8% 32.3g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	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	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	129% 1.7mg	17% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25% 3.98mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	92% 4.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	239% 3.1mg	57.2% 0.74mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	128% 513μg	9.07% 36.3μg	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	3.33% 0.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Calcium	0.45% 4.54mg	12.7% 127mg	1000mg per day for Men 19-50 years
Copper	338% 3.04mg	111% 1mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	27% 113mg	420mg per day for Men 19-50 years
Manganese	264% 6.1mg	215% 4.94mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	647% 291μg	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	74.5% 522mg	700mg per day for Men 19-50 years
Potassium	136% 4613mg	15.3% 522mg	3400mg per day for Men 19-50 years
Selenium	NA	125% 68.5μg	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	45% 4.94mg	11mg per day for Men 19-50 years
Water	0.81% 30g	1.42% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Dried Beechnuts vs Rice:

• 1 pound of Dried Beechnuts has 4.3 times more Vitamin B1, 7.6 times more Vitamin B2, 4.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Rice.
• While 1 lb of Raw Regular Long-grain White Rice contains 1.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rice provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin B12 in one pound.

Comparing minerals per 1 pound for Dried Beechnuts vs Rice:

• 1 pound of Dried Beechnuts has 3 times more Copper, 3.1 times more Iron, 1.2 times more Manganese, 8.8 times more Potassium and 7.6 times more Sodium than Rice.
• While 1 lb of Raw Regular Long-grain White Rice contains 28 times more Calcium, more Magnesium, more Phosphorus and 3 times more Zinc than Dried Beechnuts.
• 1 pound of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 1 pound:

• 1 pound of Dried Beechnuts has 1.6 times more Energy, 75.8 times more Fat, 31.8 times more Saturated Fat, 54.8 times more Omega 3 and 126 times more Omega 6 than Rice.
• While 1 lb of Raw Regular Long-grain White Rice contains 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Rice offer comparable quantities of Protein per one pound.
• 1 pound of Rice provide inadequate amounts of Omega 3 and Omega 6