Comparing Nutrients in 1 pound Chinese restaurant steamed white Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Chinese restaurant steamed white Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	23.6% 685kcal	90% 2613kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	234% 227g	97g per day for Men 19-50 years
Saturated Fat	NA	81% 26g	32g per day for Men 19-50 years
Omega 3	NA	482% 7.7g	1.6g per day for Men 19-50 years
Omega 6	NA	491% 83.4g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	117% 152g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	26% 14.5g	50.2% 28g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed 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	6.05% 0.073mg	115% 1.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	129% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	25% 3.98mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	128% 513μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	78% 70.3mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	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	22% 1.77mg	139% 11mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	88.4% 2.03mg	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	21.4% 150mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	136% 4613mg	3400mg per day for Men 19-50 years
Selenium	NA	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	28% 3.1mg	15% 1.63mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.81% 30g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Dried Beechnuts per 1 lb

Compare the macro and micronutrient content in 1 lb of Chinese restaurant steamed 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 Chinese restaurant steamed white Rice vs Dried Beechnuts:

• 1 lb of Dried Beechnuts contains 19 times more Vitamin B1, 24.7 times more Vitamin B2, 1.5 times more Vitamin B3, 31.1 times more Vitamin B6 and 22.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Chinese restaurant steamed white Rice vs Dried Beechnuts:

• 1 pound of Chinese restaurant steamed white Rice has more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• While 1 lb of Dried Beechnuts contains 14 times more Copper, 6.3 times more Iron, 3 times more Manganese, 50.9 times more Potassium and 7.6 times more Sodium than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Potassium
• 1 pound of Dried Beechnuts lack sufficient amounts of Phosphorus
• Both Chinese restaurant steamed white Rice as well as Dried Beechnuts lack sufficient amounts of Calcium and Magnesium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dried Beechnuts contains 3.8 times more Energy, 185.2 times more Fat and 1.9 times more Protein than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Dried Beechnuts offer comparable quantities of Carbohydrate per one pound.