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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	239% 3.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	128% 513μg	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	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	18% 2.72mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	338% 3.04mg	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	73% 5.85mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	264% 6.1mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.81% 30g	3700g per day for Men 19-50 years

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

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

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

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

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

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

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 2.3 times more Carbohydrate and 1.2 times more Protein than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 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 Raw Long-grain Brown Rice.