Comparing Nutrients in 1 pound Long-grain Brown Rice VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Long-grain Brown Rice	Roasted Cashews	Recommended Dietary Allowance
Energy	57.4% 1665kcal	89.8% 2604kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	217% 210g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	130% 41.5g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	45.6% 0.73g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	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	266% 346g	114% 148g	130g per day for Men 19-50 years
Sugars	4.13% 3g	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	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	36% 13.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	124% 69.4g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	204% 2.45mg	75.6% 0.91mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	69.8% 0.91mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	111% 5.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	89.3% 1.16mg	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	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	18% 2.72mg	28% 4.17mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	131% 157μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Roasted Cashews	Recommended Dietary Allowance
Calcium	4.1% 41mg	20.4% 204mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	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	73% 5.85mg	340% 27.2mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	281% 1179mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	163% 3.75mg	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	318% 2223mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	75.4% 2563mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	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	88% 9.66mg	231% 25.4mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.21% 7.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Long-grain Brown Rice 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 Long-grain Brown Rice vs Roasted Cashews:

• 1 pound of Long-grain Brown Rice has 2.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 2.1 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin E and 57.8 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Raw Long-grain Brown Rice 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 Long-grain Brown Rice vs Roasted Cashews:

• 1 pound of Long-grain Brown Rice has 3.5 times more Manganese and 1.5 times more Selenium than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 5 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 2.6 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 2.3 times more Carbohydrate than Roasted Cashews.
• While 1 lb of Dry Roasted Cashew Nuts contains 1.6 times more Energy, 14.5 times more Fat, 15.5 times more Saturated Fat, 5 times more Omega 3, 7.9 times more Omega 6, 7.6 times more Sugars and 2 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews offer comparable quantities of Fiber per one pound.