Comparing Nutrients in 5 ounces Long-grain Brown Rice VS 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	18% 520kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	4.68% 4.54g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	2.6% 0.84g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	8.07% 1.37g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	1.3% 0.94g	9.8% 7.1g	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	11% 4.25g	38g per day for Men 19-50 years
Protein	19% 10.7g	38.8% 21.7g	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	64% 0.77mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.4% 0.13mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.5% 9.2mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	28% 0.36mg	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	24.5% 98μg	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	5.67% 0.85mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.71% 0.85μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Roasted Cashews	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	47.6% 0.43mg	350% 3.15mg	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	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	39% 164mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	176% 4.04mg	51% 1.17mg	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	99% 695mg	700mg per day for Men 19-50 years
Potassium	10.4% 354mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	44% 24.2μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	27.4% 3mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.45% 16.7g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Roasted Cashews per 5 oz

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

Lets compare vitamin content per 5 ounces of Long-grain Brown Rice vs Roasted Cashews:

• 5 ounces of Long-grain Brown Rice have 2.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 2.1 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin E and 57.8 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Raw Long-grain Brown Rice as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Long-grain Brown Rice vs Roasted Cashews:

• 5 ounces of Long-grain Brown Rice have 3.5 times more Manganese and 1.5 times more Selenium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 5 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Raw Long-grain Brown Rice.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Long-grain Brown Rice have 2.3 times more Carbohydrate than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.6 times more Energy, 14.5 times more Fat, 15.5 times more Saturated Fat, 5 times more Omega 3, 7.9 times more Omega 6, 7.6 times more Sugars and 2 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Roasted Cashews offer comparable quantities of Fiber per five ounces.