Comparing Nutrients in 500 calories Long-grain Brown Rice VS Roasted Cashews

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Roasted Cashews: 87g

Dry Roasted Cashew Nuts 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 500 calories - Long-grain Brown Rice or Roasted Cashews?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Long-grain Brown Rice	Roasted Cashews	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	41.6% 40.4g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	25% 7.98g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	8.77% 0.14g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	39.2% 6.67g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	22% 28.5g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	6% 4.36g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	6.88% 2.6g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	24% 13.3g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Roasted Cashews	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	14.5% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	13.4% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	7.62% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	21.3% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	17% 0.22mg	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	15% 60μg	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% 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	5.45% 0.82mg	5.34% 0.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	25% 30.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	3.9% 39mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	215% 1.93mg	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	65.3% 5.23mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	54% 226mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	31.3% 0.72mg	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	61% 427mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	14.5% 492mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	18.5% 10μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	44.3% 4.88mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.04% 1.5g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Roasted Cashews Nutrients Per 500 Kcal

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

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

• 500 calories of Long-grain Brown Rice have 4.2 times more Vitamin B1, 7.3 times more Vitamin B3, 1.4 times more Vitamin B5 and 2.9 times more Vitamin B6 than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 1.3 times more Vitamin B2, 1.9 times more Vitamin B9 and 37 times more Vitamin K than Raw Long-grain Brown Rice.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin K
• 500 calories of Roasted Cashews have insufficient amounts of Vitamin B3
• Both Raw Long-grain Brown Rice as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 calories.

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

• 500 calories of Long-grain Brown Rice have 5.4 times more Manganese and 2.3 times more Selenium than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 4.7 times more Copper, 3 times more Iron, 1.4 times more Magnesium, 1.4 times more Potassium and 1.7 times more Zinc than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews contain similar levels of Phosphorus per 500 calories.
• Both Raw Long-grain Brown Rice as well as Dry Roasted Cashew Nuts lack sufficient amounts of Calcium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Long-grain Brown Rice have 3.6 times more Carbohydrate and 1.9 times more Fiber than Roasted Cashews.
• While 500 kcal of Dry Roasted Cashew Nuts contain 9.3 times more Fat, 9.9 times more Saturated Fat, 5.1 times more Omega 6 and 1.3 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews offer comparable quantities of Energy per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• 500 calories of Roasted Cashews provide inadequate amounts of Fiber
• Both Raw Long-grain Brown Rice as well as Dry Roasted Cashew Nuts provide inadequate amounts of Omega 3 in 500 calories.