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

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Dried Beechnuts: 52g

Dried Beechnuts have 1.6 times more energy per unit of mass than Raw Long-grain Brown Rice, which is very high in comparison to other foods. Long-grain Brown Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	27% 26g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	9.3% 2.98g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	55.3% 0.89g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	56.3% 9.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	13.4% 17.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.54g	NA	g per day for Men 19-50 years
Fiber	7.74% 2.94g	NA	38g per day for Men 19-50 years
Protein	11% 6.16g	5.77% 3.23g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	37% 0.44mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	2.85% 0.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	9.64% 0.48mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	27.4% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	14.7% 59μg	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	8.97% 8.07mg	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	3.27% 0.49mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	0.052% 0.52mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	38.8% 0.35mg	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% 1.05mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	30.4% 0.7mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	15.6% 530mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	1.3% 19.8mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	1.7% 0.19mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	0.093% 3.44g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Long-grain Brown Rice have 2.8 times more Vitamin B1, 11.6 times more Vitamin B3 and 1.8 times more Vitamin B5 than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 2.5 times more Vitamin B2, 3.1 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts provide similar amounts of Vitamin B6 per 300 calories.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• 300 calories of Dried Beechnuts have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in 300 calories.

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

• 300 calories of Long-grain Brown Rice have more Magnesium, 3.3 times more Manganese, more Phosphorus and 9.3 times more Zinc than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 1.4 times more Copper and 2.6 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts contain similar levels of Iron per 300 calories.
• 300 calories of Dried Beechnuts lack sufficient amounts of Magnesium, Phosphorus and Zinc
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Long-grain Brown Rice have 3.6 times more Carbohydrate and 1.9 times more Protein than Dried Beechnuts.
• While 300 kcal of Dried Beechnuts contain 10 times more Fat, 6.2 times more Saturated Fat, 33.8 times more Omega 3 and 12.1 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts offer comparable quantities of Energy per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6
• 300 calories of Dried Beechnuts provide inadequate amounts of Protein