Comparing Nutrients in 1 pound Rice Bran VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Energy	49.4% 1433kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	97% 95g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	59% 19g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	89.6% 1.43g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	191% 32.4g	204% 34.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	173% 225g	114% 148g	130g per day for Men 19-50 years
Sugars	5.63% 4.1g	31.3% 22.7g	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	1.25% 0.91g	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	% 0.91g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	251% 95g	36% 13.6g	38g per day for Men 19-50 years
Protein	108% 60.6g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1041% 12.5mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	99% 1.3mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	964% 154mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	670% 33.5mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1420% 18.5mg	89.3% 1.16mg	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	71.4% 286μg	78.2% 313μg	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	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	149% 22.3mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.2% 8.6μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Roasted Cashews	Recommended Dietary Allowance
Calcium	26% 259mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	367% 3.3mg	1119% 10mg	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	1051% 84mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	843% 3543mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	2802% 64.5mg	163% 3.75mg	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	1087% 7607mg	318% 2223mg	700mg per day for Men 19-50 years
Potassium	198% 6736mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	129% 70.8μg	96% 53μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	4.84% 72.6mg	1500mg per day for Men 19-50 years
Zinc	249% 27.4mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	0.75% 28g	0.21% 7.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Roasted Cashews per 1 lb

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

Lets compare vitamin content per 1 pound of Rice Bran vs Roasted Cashews:

• 1 pound of Rice Bran has 13.8 times more Vitamin B1, 1.4 times more Vitamin B2, 24.3 times more Vitamin B3, 6.1 times more Vitamin B5, 15.9 times more Vitamin B6 and 5.3 times more Vitamin E than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 18.3 times more Vitamin K than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews provide similar amounts of Vitamin B9 per one pound.
• 1 pound of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Rice Bran vs Roasted Cashews:

• 1 pound of Rice Bran has 1.3 times more Calcium, 3.1 times more Iron, 3 times more Magnesium, 17.2 times more Manganese, 3.4 times more Phosphorus, 2.6 times more Potassium and 1.3 times more Selenium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 3 times more Copper than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews contain similar levels of Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Rice Bran has 2 times more Omega 3, 1.5 times more Carbohydrate and 7 times more Fiber than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.8 times more Energy, 2.2 times more Fat, 2.2 times more Saturated Fat and 5.6 times more Sugars than Crude Rice Bran.
• Both Rice Bran and Roasted Cashews offer comparable quantities of Omega 6 and Protein per one pound.