Comparing Nutrients in 300 calories Rice VS Brazilnuts

Weight per 300 calories

• Rice: 82.2g
• Brazilnuts: 45.5g

Dried Brazilnuts have 1.8 times more energy per unit of mass than Raw Regular Long-grain White Rice, which is very high in comparison to other foods. Rice having high energy density.

Discover which food has more nutrients per 300 calories - Rice or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rice	Brazilnuts	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	31.5% 30.5g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	23% 7.34g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	1.02% 0.016g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	65.2% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	4.1% 5.34g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	1.46% 1.06g	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	% 1.06g	g per day for Men 19-50 years
Fiber	2.8% 1.07g	9% 3.4g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Rice	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	4.8% 0.058mg	23.4% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	0.84% 0.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	1.68% 0.084mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	3.54% 0.046mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.64% 6.58μg	2.5% 10μg	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	0.35% 0.32mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.6% 0.09mg	17% 2.57mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.068% 0.082μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	2.3% 23mg	7.3% 73mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	88% 0.79mg	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	8.2% 0.66mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	40.8% 171mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	24.2% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	117% 52.8μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13.5% 95mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	8.82% 300mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	1587% 873μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	17% 1.85mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.042% 1.56g	3700g per day for Men 19-50 years

Rice VS Brazilnuts Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice or Brazilnuts?

Lets compare vitamin content per 300 calories of Rice vs Brazilnuts:

• 300 calories of Rice have 9.8 times more Vitamin B3, 9.9 times more Vitamin B5 and 2.9 times more Vitamin B6 than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 4.9 times more Vitamin B1 and 28.4 times more Vitamin E than Raw Regular Long-grain White Rice.
• 300 calories of Rice have insufficient amounts of Vitamin B1 and Vitamin E
• 300 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Regular Long-grain White Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice vs Brazilnuts:

• 300 calories of Rice have 1.6 times more Manganese than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 3.2 times more Calcium, 4.4 times more Copper, 1.7 times more Iron, 8.3 times more Magnesium, 3.5 times more Phosphorus, 3.2 times more Potassium, 70.3 times more Selenium and 2.1 times more Zinc than Raw Regular Long-grain White Rice.
• 300 calories of Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice have 12.3 times more Carbohydrate than Brazilnuts.
• While 300 kcal of Dried Brazilnuts contain 56.3 times more Fat, 49.6 times more Saturated Fat, 92.4 times more Omega 6 and 3.2 times more Fiber than Raw Regular Long-grain White Rice.
• Both Rice and Brazilnuts offer comparable quantities of Energy and Protein per 300 calories.
• 300 calories of Rice provide inadequate amounts of Omega 6 and Fiber
• 300 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Raw Regular Long-grain White Rice as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 300 calories.