Comparing Nutrients in 300 calories Dried Beechnuts VS Rice Flour

Weight per 300 calories

• Dried Beechnuts: 52g
• Rice Flour: 82g

Dried Beechnuts have 1.6 times more energy per 100g than Rice Flour. It has very high energy density when compared to other foods. Unenriched White Rice Flour having high energy density.

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Rice Flour?

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rice Flour	7%	4%	89%

Macro Nutrients

	Dried Beechnuts	Rice Flour	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26g	1.2% 1.16g	97g per day for Men 19-50 years
Saturated Fat	9.3% 2.98g	0.99% 0.32g	32g per day for Men 19-50 years
Omega 3	55.3% 0.89g	3.43% 0.055g	1.6g per day for Men 19-50 years
Omega 6	56.3% 9.58g	1.5% 0.26g	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	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.098g	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	NA	5.18% 1.97g	38g per day for Men 19-50 years
Protein	5.77% 3.23g	8.7% 4.88g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rice Flour	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	9.43% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	1.32% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.85% 0.46mg	13.3% 2.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.64% 0.48mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.4% 0.36mg	27.5% 0.36mg	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	0.82% 3.28μg	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	0.6% 0.09mg	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

	Dried Beechnuts	Rice Flour	Recommended Dietary Allowance
Calcium	0.052% 0.52mg	0.82% 8.2mg	1000mg per day for Men 19-50 years
Copper	38.8% 0.35mg	12% 0.11mg	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	3.6% 0.29mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	6.83% 28.7mg	420mg per day for Men 19-50 years
Manganese	30.4% 0.7mg	42.8% 0.98mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	83% 37.3μg	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	11.5% 80.3mg	700mg per day for Men 19-50 years
Potassium	15.6% 530mg	1.83% 62.3mg	3400mg per day for Men 19-50 years
Selenium	NA	22.5% 12.4μg	55μg per day for Men 19-50 years
Sodium	1.3% 19.8mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	1.7% 0.19mg	5.96% 0.66mg	11mg per day for Men 19-50 years
Water	0.093% 3.44g	0.26% 9.75g	3700g per day for Men 19-50 years

Dried Beechnuts VS Rice Flour Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dried Beechnuts or Rice Flour?

Lets compare vitamin content per 300 calories of Dried Beechnuts vs Rice Flour:

• 300 calories of Dried Beechnuts have 1.4 times more Vitamin B1, 11.2 times more Vitamin B2, 18 times more Vitamin B9 and more Vitamin C than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 4.6 times more Vitamin B3 and 1.4 times more Vitamin B5 than Dried Beechnuts.
• Both Dried Beechnuts and Rice Flour provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• 300 calories of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

Comparing minerals per 300 calories for Dried Beechnuts vs Rice Flour:

• 300 calories of Dried Beechnuts have 3.3 times more Copper, 4.5 times more Iron and 8.5 times more Potassium than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain more Magnesium, 1.4 times more Manganese and more Phosphorus than Dried Beechnuts.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• 300 calories of Rice Flour lack sufficient amounts of Iron and Potassium
• Both Dried Beechnuts as well as Unenriched White Rice Flour lack sufficient amounts of Calcium and Zinc in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dried Beechnuts have 22.4 times more Fat, 9.4 times more Saturated Fat, 16.1 times more Omega 3 and 37.3 times more Omega 6 than Rice Flour.
• While 300 kcal of Unenriched White Rice Flour contain 3.8 times more Carbohydrate and 1.5 times more Protein than Dried Beechnuts.
• Both Dried Beechnuts and Rice Flour offer comparable quantities of Energy per 300 calories.
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein
• 300 calories of Rice Flour provide inadequate amounts of Omega 3 and Omega 6