Comparing Nutrients in 5 ounces Dried Beechnuts VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Dried Beechnuts	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	28% 816kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	151% 2.4g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	153% 26g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	89% 116g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	10.4% 3.97g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	11.7% 0.15mg	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	40% 160μg	2.5% 9.92μg	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	24.4% 22mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	27% 0.24mg	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	43.6% 3.5mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	60% 1.4mg	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	0% 0mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	0.4% 15g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Raw Unenriched Glutinous White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Raw Unenriched Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Raw Unenriched Glutinous White Rice:

• 5 ounces of Dried Beechnuts have 1.7 times more Vitamin B1, 6.7 times more Vitamin B2, 6.4 times more Vitamin B6, 16.1 times more Vitamin B9 and more Vitamin C than Raw Unenriched Glutinous White Rice.
• While 5 oz of Raw Unenriched Glutinous White Rice contain 2.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Dried Beechnuts as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Dried Beechnuts vs Raw Unenriched Glutinous White Rice:

• 5 ounces of Dried Beechnuts have 3.9 times more Copper, 1.5 times more Iron, 1.4 times more Manganese, 13.2 times more Potassium and 5.4 times more Sodium than Raw Unenriched Glutinous White Rice.
• While 5 oz of Raw Unenriched Glutinous White Rice contain more Magnesium, more Phosphorus and 3.3 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 1.6 times more Energy, 90.9 times more Fat, 51.5 times more Saturated Fat, 212.5 times more Omega 3 and 97.3 times more Omega 6 than Raw Unenriched Glutinous White Rice.
• While 5 oz of Raw Unenriched Glutinous White Rice contain 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Raw Unenriched Glutinous White Rice offer comparable quantities of Protein per five ounces.
• 5 ounces of Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6