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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cooked Long-grain Brown Rice	Dried Butternuts	Recommended Dietary Allowance
Energy	19.2% 558kcal	96% 2776kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	266% 258g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	18.5% 5.92g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	2472% 39.5g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	900% 153g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	42% 54.7g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	56% 21.3g	38g per day for Men 19-50 years
Protein	22% 12.4g	202% 113g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	3.02% 27.2μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	145% 1.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	51.6% 0.67mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	29.6% 4.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	57.4% 2.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	195% 2.54mg	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	10.2% 41μg	75% 299μg	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	16% 14.5mg	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	5.14% 0.77mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Dried Butternuts	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	227% 2.04mg	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	31.8% 2.54mg	228% 18.2mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	256% 1075mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	1294% 29.8mg	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	66.7% 467mg	289% 2023mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	56% 1910mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	142% 78μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	129% 14mg	11mg per day for Men 19-50 years
Water	8.6% 319g	0.41% 15g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Cooked Long-grain Brown Rice has 2.5 times more Vitamin B3 than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 2.2 times more Vitamin B1, 2.1 times more Vitamin B2, 1.7 times more Vitamin B5, 4.6 times more Vitamin B6, 7.3 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Cooked Long-grain Brown Rice as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in one pound.

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

• 1 lb of Dried Butternuts contains 17.7 times more Calcium, 4.2 times more Copper, 7.2 times more Iron, 6.1 times more Magnesium, 6.7 times more Manganese, 4.3 times more Phosphorus, 4.9 times more Potassium, 3 times more Selenium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Long-grain Brown Rice has 2.1 times more Carbohydrate than Dried Butternuts.
• While 1 lb of Dried Butternuts contains 5 times more Energy, 58.7 times more Fat, 5 times more Saturated Fat, 792.5 times more Omega 3, 95 times more Omega 6, 2.9 times more Fiber and 9.1 times more Protein than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3