Comparing Nutrients in 5 ounces Dried Beechnuts VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	28% 816kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	73% 71g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	25.3% 8.1g	NA	32g per day for Men 19-50 years
Omega 3	151% 2.4g	NA	1.6g per day for Men 19-50 years
Omega 6	153% 26g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	36.5% 47.5g	37% 48g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	36% 0.43mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40.5% 0.53mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.77% 1.24mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.2% 1.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	74.6% 0.97mg	2.4% 0.031mg	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	1.77% 7.1μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	24.4% 22mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.14% 1.4mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	7.56% 0.068mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	82.6% 1.9mg	27.6% 0.64mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	42.4% 1442mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	3.6% 54mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	4.64% 0.51mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.25% 9.36g	2.4% 88.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Chinese restaurant steamed white Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Dried Beechnuts versus 5 oz of Chinese restaurant steamed white Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Dried Beechnuts vs Chinese restaurant steamed white Rice:

• 5 ounces of Dried Beechnuts have 19 times more Vitamin B1, 24.7 times more Vitamin B2, 1.5 times more Vitamin B3, 31.1 times more Vitamin B6 and 22.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 5 ounces for Dried Beechnuts vs Chinese restaurant steamed white Rice:

• 5 ounces of Dried Beechnuts have 14 times more Copper, 6.3 times more Iron, 3 times more Manganese, 50.9 times more Potassium and 7.6 times more Sodium than Chinese restaurant steamed white Rice.
• While 5 oz of Chinese restaurant steamed white Rice contain more Phosphorus and 1.9 times more Zinc than Dried Beechnuts.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Phosphorus
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Potassium
• Both Dried Beechnuts as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium and Magnesium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dried Beechnuts have 3.8 times more Energy, 185.2 times more Fat and 1.9 times more Protein than Chinese restaurant steamed white Rice.
• Both Dried Beechnuts and Chinese restaurant steamed white Rice offer comparable quantities of Carbohydrate per five ounces.