Comparing Nutrients in 500 calories Dried Butternuts VS Cooked Long-grain Brown Rice

Weight per 500 calories

• Dried Butternuts: 81.7g
• Cooked Long-grain Brown Rice: 407g

Dried Butternuts have 5 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 500 calories - Dried Butternuts or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Dried Butternuts	15%	78%	7%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Dried Butternuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	48% 46.6g	4.07% 3.94g	97g per day for Men 19-50 years
Saturated Fat	3.33% 1.07g	3.3% 1.06g	32g per day for Men 19-50 years
Omega 3	445% 7.12g	2.8% 0.045g	1.6g per day for Men 19-50 years
Omega 6	162% 27.6g	8.5% 1.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.57% 9.84g	80% 104g	130g per day for Men 19-50 years
Sugars	NA	1.35% 0.98g	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	% 0.98g	g per day for Men 19-50 years
Fiber	10% 3.84g	17% 6.5g	38g per day for Men 19-50 years
Protein	36.3% 20.3g	20% 11g	56g per day for Men 19-50 years

Vitamins

	Dried Butternuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0.54% 4.9μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26% 0.31mg	60.3% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.3% 0.12mg	21.6% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.34% 0.85mg	65% 10.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.3% 0.52mg	31% 1.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	38.5% 0.5mg	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	13.5% 54μg	9.15% 36.6μg	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	2.9% 2.6mg	0% 0mg	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	NA	4.6% 0.69mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.68% 0.81μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Butternuts	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.33% 43.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	48% 0.43mg	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	41% 3.3mg	28.5% 2.28mg	8mg per day for Men 19-50 years
Magnesium	46% 194mg	37.7% 159mg	420mg per day for Men 19-50 years
Manganese	233% 5.36mg	172% 3.96mg	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	52% 364mg	60% 419mg	700mg per day for Men 19-50 years
Potassium	10% 344mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	25.5% 14μg	43% 23.6μg	55μg per day for Men 19-50 years
Sodium	0.054% 0.82mg	1.1% 16.3mg	1500mg per day for Men 19-50 years
Zinc	23.2% 2.56mg	26.2% 2.9mg	11mg per day for Men 19-50 years
Water	0.074% 2.73g	7.72% 286g	3700g per day for Men 19-50 years

Dried Butternuts VS Cooked Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dried Butternuts or Cooked Long-grain Brown Rice?

Lets compare vitamin content per 500 calories of Dried Butternuts vs Cooked Long-grain Brown Rice:

• 500 calories of Dried Butternuts have 1.5 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 2.3 times more Vitamin B1, 2.3 times more Vitamin B2, 12.2 times more Vitamin B3 and 3 times more Vitamin B5 than Dried Butternuts.
• Both Dried Butternuts and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per 500 calories.
• 500 calories of Dried Butternuts have insufficient amounts of Vitamin B2 and Vitamin B3
• 500 calories of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin B9
• Both Dried Butternuts as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

Comparing minerals per 500 calories for Dried Butternuts vs Cooked Long-grain Brown Rice:

• 500 calories of Dried Butternuts have 1.4 times more Iron, 1.2 times more Magnesium and 1.4 times more Manganese than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 1.7 times more Selenium than Dried Butternuts.
• Both Dried Butternuts and Cooked Long-grain Brown Rice contain similar levels of Copper, Phosphorus, Potassium and Zinc per 500 calories.
• Both Dried Butternuts as well as Cooked Long-grain Brown Rice lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Dried Butternuts have 11.8 times more Fat, 159.3 times more Omega 3, 19.1 times more Omega 6 and 1.8 times more Protein than Cooked Long-grain Brown Rice.
• While 500 kcal of Cooked Long-grain Brown Rice contain 10.6 times more Carbohydrate and 1.7 times more Fiber than Dried Butternuts.
• Both Dried Butternuts and Cooked Long-grain Brown Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Dried Butternuts provide inadequate amounts of Carbohydrate
• 500 calories of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6