Comparing Nutrients in 5 ounces Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Rice	Brazilnuts	Recommended Dietary Allowance
Energy	18% 517kcal	32.2% 934kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	71.5% 23g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	203% 34.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	13% 16.6g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	4.56% 3.3g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 3.3g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	28% 10.6g	38g per day for Men 19-50 years
Protein	18% 10g	36.2% 20.3g	56g per day for Men 19-50 years

Vitamins

	Rice	Brazilnuts	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	73% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	3.8% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	2.6% 0.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	5.2% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	11% 0.14mg	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	7.8% 31μg	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	1.1% 0.99mg	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	1.04% 0.16mg	53.4% 8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	22.7% 227mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	275% 2.47mg	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% 3.44mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	127% 533mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	75.4% 1.73mg	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	147% 1028mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	27.5% 934mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	4941% 2717μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	52.3% 5.75mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.13% 4.85g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Brazilnuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice versus 5 oz of Brazilnuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Rice vs Brazilnuts:

• 5 ounces of Rice have 1.4 times more Vitamin B2, 5.4 times more Vitamin B3, 5.5 times more Vitamin B5 and 1.6 times more Vitamin B6 than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 8.8 times more Vitamin B1, 2.8 times more Vitamin B9 and 51.4 times more Vitamin E than Raw Regular Long-grain White Rice.
• 5 ounces of Rice have insufficient amounts of Vitamin E
• 5 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• Both Raw Regular Long-grain White Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rice vs Brazilnuts:

• 5 oz of Dried Brazilnuts contain 5.7 times more Calcium, 7.9 times more Copper, 3 times more Iron, 15 times more Magnesium, 6.3 times more Phosphorus, 5.7 times more Potassium, 127 times more Selenium and 3.7 times more Zinc than Raw Regular Long-grain White Rice.
• Both Rice and Brazilnuts contain similar levels of Manganese per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Rice have 6.8 times more Carbohydrate than Brazilnuts.
• While 5 oz of Dried Brazilnuts contain 1.8 times more Energy, 101.7 times more Fat, 89.6 times more Saturated Fat, 166.9 times more Omega 6, 19.4 times more Sugars, 5.8 times more Fiber and 2 times more Protein than Raw Regular Long-grain White Rice.
• 5 ounces of Rice provide inadequate amounts of Omega 3 and Omega 6