Comparing Nutrients in 1 pound Chinese restaurant steamed white Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Chinese restaurant steamed white Rice	Brazilnuts	Recommended Dietary Allowance
Energy	23.6% 685kcal	103% 2989kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	314% 304g	97g per day for Men 19-50 years
Saturated Fat	NA	229% 73g	32g per day for Men 19-50 years
Omega 3	NA	10.2% 0.16g	1.6g per day for Men 19-50 years
Omega 6	NA	650% 111g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	41% 53.3g	130g per day for Men 19-50 years
Sugars	NA	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	10.7% 4.1g	89.5% 34g	38g per day for Men 19-50 years
Protein	26% 14.5g	116% 65g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Brazilnuts	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	233% 2.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	12.2% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	8.36% 1.34mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	16.7% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	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	5.67% 22.7μg	25% 100μg	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	3.53% 3.18mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	171% 25.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Chinese restaurant steamed white Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	2.27% 22.7mg	72.6% 726mg	1000mg per day for Men 19-50 years
Copper	24% 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	22% 1.77mg	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	88.4% 2.03mg	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	21.4% 150mg	470% 3289mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	NA	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	28% 3.1mg	167% 18.4mg	11mg per day for Men 19-50 years
Water	7.66% 283g	0.42% 15.5g	3700g per day for Men 19-50 years

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

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

• 1 pound of Chinese restaurant steamed white Rice has 1.9 times more Vitamin B3 than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 38.6 times more Vitamin B1, 2.3 times more Vitamin B2, 4.6 times more Vitamin B6 and 4.4 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
• 1 pound of Brazilnuts have insufficient amounts of Vitamin B3

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

• 1 lb of Dried Brazilnuts contains 32 times more Calcium, 36.3 times more Copper, 6.2 times more Iron, 75.2 times more Magnesium, 2.7 times more Manganese, 22 times more Phosphorus, 33 times more Potassium and 6 times more Zinc than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Chinese restaurant steamed white Rice has 2.9 times more Carbohydrate than Brazilnuts.
• While 1 lb of Dried Brazilnuts contains 4.4 times more Energy, 248.5 times more Fat, 8.3 times more Fiber and 4.5 times more Protein than Chinese restaurant steamed white Rice.