Comparing Nutrients in 5 ounces Long-grain Brown Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	18% 520kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	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	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	% 0.94g	NA	g per day for Men 19-50 years
Fiber	13.4% 5.1g	NA	38g per day for Men 19-50 years
Protein	19% 10.7g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	23.6% 7.07μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.15% 32.6μg	40% 160μg	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	24.4% 22mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	5.67% 0.85mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	106% 0.95mg	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	23% 1.83mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	201% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	63% 441mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	3.6% 54mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Long-grain Brown Rice versus 5 oz of Dried Beechnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Dried Beechnuts:

• 5 ounces of Long-grain Brown Rice have 1.8 times more Vitamin B1 and 7.4 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Dried Beechnuts:

• 5 ounces of Long-grain Brown Rice have more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.9 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 2.2 times more Copper, 1.9 times more Iron, 4.1 times more Potassium and 7.6 times more Sodium than Raw Long-grain Brown Rice.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Raw Long-grain Brown Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Long-grain Brown Rice have 2.3 times more Carbohydrate and 1.2 times more Protein than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 15.6 times more Fat, 9.7 times more Saturated Fat, 53.1 times more Omega 3 and 19 times more Omega 6 than Raw Long-grain Brown Rice.