Comparing Nutrients in 5 ounces Dry parboiled Long-grain White Rice VS Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Roasted Cashews	10%	68%	22%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Roasted Cashews	Recommended Dietary Allowance
Energy	18.3% 530kcal	28% 814kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.46g	67.7% 65.7g	97g per day for Men 19-50 years
Saturated Fat	1.3% 0.42g	40.6% 13g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	14.3% 0.23g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	64% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	88% 115g	35.6% 46.3g	130g per day for Men 19-50 years
Sugars	0.65% 0.47g	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	0.039% 0.028g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 0.3g	NA	g per day for Men 19-50 years
Fiber	6.7% 2.55g	11% 4.25g	38g per day for Men 19-50 years
Protein	19% 10.6g	38.8% 21.7g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Roasted Cashews	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	23.6% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.45% 0.071mg	22% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.7% 7.16mg	12.4% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	34.6% 1.73mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	49.3% 0.64mg	28% 0.36mg	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	2.83% 11.3μg	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	0.28% 0.043mg	8.7% 1.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	41% 49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Roasted Cashews	Recommended Dietary Allowance
Calcium	10% 101mg	6.38% 63.8mg	1000mg per day for Men 19-50 years
Copper	44.7% 0.4mg	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	13% 1.05mg	106% 8.5mg	8mg per day for Men 19-50 years
Magnesium	9.1% 38.3mg	87.7% 369mg	420mg per day for Men 19-50 years
Manganese	63.8% 1.47mg	51% 1.17mg	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	31% 217mg	99% 695mg	700mg per day for Men 19-50 years
Potassium	7.25% 247mg	23.6% 801mg	3400mg per day for Men 19-50 years
Selenium	51.3% 28.2μg	30% 16.6μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.45mg	72% 7.94mg	11mg per day for Men 19-50 years
Water	0.38% 14g	0.065% 2.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled Long-grain White Rice VS Roasted Cashews per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry parboiled Long-grain White 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 Dry parboiled Long-grain White Rice vs Roasted Cashews:

• 5 ounces of Dry parboiled Long-grain White Rice have 3.6 times more Vitamin B3 and 1.8 times more Vitamin B6 than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 4 times more Vitamin B2, 1.8 times more Vitamin B5, 8.6 times more Vitamin B9, 30.7 times more Vitamin E and 347 times more Vitamin K than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Roasted Cashews provide similar amounts of Vitamin B1 per five ounces.
• 5 ounces of Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin E and Vitamin K
• Both Dry parboiled Long-grain White Rice as well as Dry Roasted Cashew Nuts have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Dry parboiled Long-grain White Rice vs Roasted Cashews:

• 5 ounces of Dry parboiled Long-grain White Rice have 1.6 times more Calcium, 1.3 times more Manganese and 1.7 times more Selenium than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 7.8 times more Copper, 8.1 times more Iron, 9.6 times more Magnesium, 3.2 times more Phosphorus, 3.2 times more Potassium and 5.5 times more Zinc than Dry parboiled Long-grain White Rice.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry parboiled Long-grain White Rice have 2.5 times more Carbohydrate than Roasted Cashews.
• While 5 oz of Dry Roasted Cashew Nuts contain 1.5 times more Energy, 45 times more Fat, 31.1 times more Saturated Fat, 9.5 times more Omega 3, 25.1 times more Omega 6, 15.2 times more Sugars, 1.7 times more Fiber and 2 times more Protein than Dry parboiled Long-grain White Rice.
• 5 ounces of Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6