Comparing Nutrients in 1 pound Brazilnuts VS Cooked parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Brazilnuts	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	103% 2989kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	314% 304g	1.73% 1.68g	97g per day for Men 19-50 years
Saturated Fat	229% 73g	1.05% 0.34g	32g per day for Men 19-50 years
Omega 3	10.2% 0.16g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	650% 111g	1.97% 0.34g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53.3g	91% 118g	130g per day for Men 19-50 years
Sugars	14.6% 10.6g	0.69% 0.5g	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	0.13% 0.091g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	% 10.6g	% 0.36g	g per day for Men 19-50 years
Fiber	89.5% 34g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	116% 65g	23.6% 13g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	233% 2.8mg	28% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.2% 0.16mg	6.63% 0.086mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.36% 1.34mg	65.5% 10.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.7% 0.83mg	29.3% 1.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35.2% 0.46mg	54.4% 0.71mg	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	25% 100μg	3.4% 13.6μg	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	3.53% 3.18mg	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	171% 25.6mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	72.6% 726mg	8.6% 86mg	1000mg per day for Men 19-50 years
Copper	878% 7.9mg	35.3% 0.32mg	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	138% 11mg	13.6% 1.1mg	8mg per day for Men 19-50 years
Magnesium	406% 1706mg	9.7% 41mg	420mg per day for Men 19-50 years
Manganese	241% 5.55mg	70% 1.6mg	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	470% 3289mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	7.47% 254mg	3400mg per day for Men 19-50 years
Selenium	15810% 8695μg	76.7% 42μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	167% 18.4mg	15.3% 1.68mg	11mg per day for Men 19-50 years
Water	0.42% 15.5g	8.63% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Cooked parboiled Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Brazilnuts versus 1 lb of Cooked parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Brazilnuts vs Cooked parboiled Long-grain White Rice:

• 1 pound of Brazilnuts has 8.3 times more Vitamin B1, 1.8 times more Vitamin B2, 7.3 times more Vitamin B9 and 565 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 7.8 times more Vitamin B3, 1.8 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dried Brazilnuts.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• 1 pound of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• Both Dried Brazilnuts as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Brazilnuts vs Cooked parboiled Long-grain White Rice:

• 1 pound of Brazilnuts has 8.4 times more Calcium, 24.9 times more Copper, 10.1 times more Iron, 41.8 times more Magnesium, 3.5 times more Manganese, 13.2 times more Phosphorus, 11.8 times more Potassium, 206.1 times more Selenium and 11 times more Zinc than Cooked parboiled Long-grain White Rice.
• 1 pound of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Brazilnuts has 5.4 times more Energy, 181.4 times more Fat, 218 times more Saturated Fat, 2.1 times more Omega 3, 329.2 times more Omega 6, 21.2 times more Sugars, 8.3 times more Fiber and 4.9 times more Protein than Cooked parboiled Long-grain White Rice.
• While 1 lb of Cooked parboiled Long-grain White Rice contains 2.2 times more Carbohydrate than Dried Brazilnuts.
• 1 pound of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6