Comparing Nutrients in 1 pound Cooked Glutinous White Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Glutinous White Rice	Brazilnuts	Recommended Dietary Allowance
Energy	15% 440kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	229% 73g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	650% 111g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	41% 53.3g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 10.6g	g per day for Men 19-50 years
Fiber	12% 4.54g	89.5% 34g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White 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	7.56% 0.091mg	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	35.2% 0.46mg	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	1.13% 4.54μg	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	1.2% 0.18mg	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	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	7.94% 0.64mg	138% 11mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	406% 1706mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	241% 5.55mg	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	5.2% 36.3mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	1.33% 45.4mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	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	17% 1.86mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	9.4% 348g	0.42% 15.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Brazilnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Glutinous White 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 Cooked Glutinous White Rice vs Brazilnuts:

• 1 lb of Dried Brazilnuts contains 30.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B6, 22 times more Vitamin B9 and 141.3 times more Vitamin E than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Brazilnuts provide similar amounts of Vitamin B5 per one pound.
• 1 pound of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Cooked Glutinous White Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Cooked Glutinous White Rice vs Brazilnuts:

• 1 pound of Cooked Glutinous White Rice has 22.4 times more Water than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 80 times more Calcium, 35.6 times more Copper, 17.4 times more Iron, 75.2 times more Magnesium, 4.7 times more Manganese, 90.6 times more Phosphorus, 65.9 times more Potassium, 342.3 times more Selenium and 9.9 times more Zinc than Cooked Glutinous White Rice.
• 1 pound of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Cooked Glutinous White Rice has 1.8 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 6.8 times more Energy, 353.2 times more Fat, 413.7 times more Saturated Fat, 12 times more Omega 3, 369.1 times more Omega 6, 46.6 times more Sugars, 7.5 times more Fiber and 7.1 times more Protein than Cooked Glutinous White Rice.
• 1 pound of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6