Comparing Nutrients in 5 ounces Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	18% 517kcal	28% 816kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	73% 71g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	25.3% 8.1g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	151% 2.4g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	153% 26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	36.5% 47.5g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	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	4.85% 1.84g	NA	38g per day for Men 19-50 years
Protein	18% 10g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	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	8.27% 0.099mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	40.5% 0.53mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	7.77% 1.24mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	26.2% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	74.6% 0.97mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	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	14% 1.13mg	43.6% 3.5mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	82.6% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	202% 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	23.3% 163mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	42.4% 1442mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	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	14% 1.55mg	4.64% 0.51mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.25% 9.36g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dried Beechnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of 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 Rice vs Dried Beechnuts:

• 5 ounces of Rice have 1.8 times more Vitamin B3 than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 4.3 times more Vitamin B1, 7.6 times more Vitamin B2, 4.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Raw Regular Long-grain White Rice.
• Both Rice and Dried Beechnuts provide similar amounts of Vitamin B5 per five ounces.
• 5 ounces of Rice have insufficient amounts of Vitamin C
• Both Raw Regular Long-grain White Rice as well as Dried Beechnuts have insufficient amounts of Vitamin A and Vitamin B12 in five ounces.

Comparing minerals per 5 ounces for Rice vs Dried Beechnuts:

• 5 ounces of Rice have 28 times more Calcium, more Magnesium, more Phosphorus and 3 times more Zinc than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 3 times more Copper, 3.1 times more Iron, 8.8 times more Potassium and 7.6 times more Sodium than Raw Regular Long-grain White Rice.
• Both Rice and Dried Beechnuts contain similar levels of Manganese per five ounces.
• 5 ounces of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice have 2.4 times more Carbohydrate than Dried Beechnuts.
• While 5 oz of Dried Beechnuts contain 1.6 times more Energy, 75.8 times more Fat, 31.8 times more Saturated Fat, 54.8 times more Omega 3 and 126 times more Omega 6 than Raw Regular Long-grain White Rice.
• Both Rice and Dried Beechnuts offer comparable quantities of Protein per five ounces.
• 5 ounces of Rice provide inadequate amounts of Omega 3 and Omega 6