Comparing Nutrients in 1 pound Long-grain Brown Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Long-grain Brown Rice	Brazilnuts	Recommended Dietary Allowance
Energy	57.4% 1665kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	229% 73g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	41% 53.3g	130g per day for Men 19-50 years
Sugars	4.13% 3g	14.6% 10.6g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 3g	% 10.6g	g per day for Men 19-50 years
Fiber	43% 16.3g	89.5% 34g	38g per day for Men 19-50 years
Protein	61% 34.2g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	35.2% 0.46mg	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	25% 100μg	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	3.53% 3.18mg	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	18% 2.72mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	4.1% 41mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	878% 7.9mg	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	138% 11mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	241% 5.55mg	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	470% 3289mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	15810% 8695μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Long-grain Brown Rice has 2.7 times more Vitamin B2, 22 times more Vitamin B3, 5.8 times more Vitamin B5 and 4.7 times more Vitamin B6 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 9.4 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Brazilnuts provide similar amounts of Vitamin B1 and Vitamin B9 per one pound.
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Long-grain Brown Rice has 2.3 times more Manganese than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 17.8 times more Calcium, 5.8 times more Copper, 1.9 times more Iron, 3.2 times more Magnesium, 2.3 times more Phosphorus, 2.6 times more Potassium, 112.1 times more Selenium and 1.9 times more Zinc than Raw Long-grain Brown Rice.
• 1 pound of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Long-grain Brown Rice has 6.5 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 1.8 times more Energy, 21 times more Fat, 27.3 times more Saturated Fat, 25.2 times more Omega 6, 3.5 times more Sugars, 2.1 times more Fiber and 1.9 times more Protein than Raw Long-grain Brown Rice.