Comparing Nutrients in 300 calories Dried Beechnuts VS Cooked Long-grain Brown Rice

Weight per 300 calories

• Dried Beechnuts: 52g
• Cooked Long-grain Brown Rice: 244g

Dried Beechnuts have 4.7 times more energy per 100g than Cooked Long-grain Brown Rice. It has very high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Dried Beechnuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.4% 17.4g	48% 62.4g	130g per day for Men 19-50 years
Sugars	NA	0.81% 0.59g	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	% 0.59g	g per day for Men 19-50 years
Fiber	NA	10.3% 3.9g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13% 0.16mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	23% 0.3mg	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	14.7% 59μg	5.5% 22μg	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	8.97% 8.07mg	0% 0mg	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	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	28.7% 0.26mg	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	16% 1.3mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	103% 2.38mg	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	0% 0mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	NA	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	4.63% 171g	3700g per day for Men 19-50 years

Dried Beechnuts VS Cooked Long-grain Brown Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Cooked Long-grain Brown Rice:

• 300 calories of Dried Beechnuts have 2.7 times more Vitamin B9 and more Vitamin C than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 2.7 times more Vitamin B1, 13.7 times more Vitamin B3 and 1.9 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B2 and Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Cooked Long-grain Brown Rice:

• 300 calories of Dried Beechnuts have 1.3 times more Copper and 2.5 times more Potassium than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain more Magnesium, 3.4 times more Manganese, more Phosphorus and 9.2 times more Zinc than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Long-grain Brown Rice contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Dried Beechnuts as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 11 times more Fat, 4.7 times more Saturated Fat, 33 times more Omega 3 and 11.1 times more Omega 6 than Cooked Long-grain Brown Rice.
• While 300 kcal of Cooked Long-grain Brown Rice contain 3.6 times more Carbohydrate and 2.1 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Cooked Long-grain Brown Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6