Comparing Nutrients in 1 pound Cooked parboiled Long-grain White Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	19.2% 558kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	81% 26g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	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	91% 118g	117% 152g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	0.13% 0.091g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	23.6% 13g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	239% 3.1mg	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	3.4% 13.6μg	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	0.3% 0.045mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	8.6% 86mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	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	13.6% 1.1mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	264% 6.1mg	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	35.6% 249mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	11.5% 172mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	8.63% 319g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled Long-grain White Rice VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked parboiled Long-grain White 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 Cooked parboiled Long-grain White Rice vs Dried Beechnuts:

• 1 pound of Cooked parboiled Long-grain White Rice has 2.6 times more Vitamin B3 than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 4.1 times more Vitamin B1, 19.5 times more Vitamin B2, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6, 37.7 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
• 1 pound of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked parboiled Long-grain White Rice as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in one pound.

Comparing minerals per 1 pound for Cooked parboiled Long-grain White Rice vs Dried Beechnuts:

• 1 pound of Cooked parboiled Long-grain White Rice has more Magnesium and more Phosphorus than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 9.6 times more Copper, 10.3 times more Iron, 3.8 times more Manganese, 18.2 times more Potassium and 19 times more Sodium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Dried Beechnuts contain similar levels of Zinc per one pound.
• 1 pound of Cooked parboiled Long-grain White Rice lack sufficient amounts of Potassium
• 1 pound of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked parboiled Long-grain White Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 4.7 times more Energy, 135.1 times more Fat, 77.3 times more Saturated Fat, 100 times more Omega 3, 248.5 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Protein than Cooked parboiled Long-grain White Rice.
• 1 pound of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6