Comparing Nutrients in 500 calories Long-grain Brown Rice VS Brazilnuts

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Brazilnuts: 76g

Dried Brazilnuts have 1.8 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 500 calories - Long-grain Brown Rice or Brazilnuts?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Long-grain Brown Rice	Brazilnuts	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	52.5% 51g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	38.3% 12.2g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	109% 18.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	6.85% 8.9g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	2.44% 1.77g	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	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.9g	% 1.77g	g per day for Men 19-50 years
Fiber	13% 4.9g	15% 5.7g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	19.4% 11g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown 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	61.4% 0.74mg	39% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	2.04% 0.027mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	1.4% 0.22mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	2.8% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	5.9% 0.077mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	4.17% 16.7μg	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	0.59% 0.53mg	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	5.45% 0.82mg	28.6% 4.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	12% 121mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	147% 1.32mg	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	22% 1.76mg	23% 1.84mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	68% 285mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	40.3% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	14.7% 500mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	2645% 1454μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.15% 2.28mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.07% 2.6g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Brazilnuts Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Long-grain Brown Rice vs Brazilnuts:

• 500 calories of Long-grain Brown Rice have 1.6 times more Vitamin B1, 39.5 times more Vitamin B3, 10.3 times more Vitamin B5 and 8.5 times more Vitamin B6 than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 5.2 times more Vitamin E than Raw Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin E
• 500 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw Long-grain Brown 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 500 calories.

Comparing minerals per 500 calories for Long-grain Brown Rice vs Brazilnuts:

• 500 calories of Long-grain Brown Rice have 4.2 times more Manganese than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 9.9 times more Calcium, 3.2 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 62.4 times more Selenium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Brazilnuts contain similar levels of Iron and Zinc per 500 calories.
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Long-grain Brown Rice have 11.7 times more Carbohydrate than Brazilnuts.
• While 500 kcal of Dried Brazilnuts contain 11.7 times more Fat, 15.2 times more Saturated Fat and 14 times more Omega 6 than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Brazilnuts offer comparable quantities of Energy, Fiber and Protein per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• 500 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• Both Raw Long-grain Brown Rice as well as Dried Brazilnuts provide inadequate amounts of Omega 3 in 500 calories.