Comparing Nutrients in 5 ounces Raw Short-grain White Rice VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Raw Short-grain White Rice	Dried Butternuts	Recommended Dietary Allowance
Energy	17.5% 507kcal	30% 867kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	83.3% 80.8g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	5.8% 1.85g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	772% 12.4g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	281% 48g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	13% 17g	130g per day for Men 19-50 years
Sugars	NA	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	NA	17.5% 6.66g	38g per day for Men 19-50 years
Protein	16.5% 9.2g	63% 35.3g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	NA	0.94% 8.5μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	45.2% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	16% 0.21mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	9.26% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	61% 0.79mg	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	2.13% 8.5μg	23.4% 94μg	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	5.04% 4.54mg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Short-grain White Rice	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	7.5% 75mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	71% 0.64mg	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	71.2% 5.7mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	80% 336mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	404% 9.3mg	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	19.2% 135mg	90% 632mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	17.6% 597mg	3400mg per day for Men 19-50 years
Selenium	NA	44.3% 24.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	40.3% 4.44mg	11mg per day for Men 19-50 years
Water	0.51% 19g	0.13% 4.73g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Short-grain White Rice VS Dried Butternuts per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Short-grain White Rice versus 5 oz of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Short-grain White Rice vs Dried Butternuts:

• 5 ounces of Raw Short-grain White Rice have 1.5 times more Vitamin B3 and 2 times more Vitamin B5 than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 5.5 times more Vitamin B1, 3.1 times more Vitamin B2, 3.3 times more Vitamin B6, 11 times more Vitamin B9 and more Vitamin C than Raw Short-grain White Rice.
• 5 ounces of Raw Short-grain White Rice have insufficient amounts of Vitamin B9 and Vitamin C
• Both Raw Short-grain White Rice as well as Dried Butternuts have insufficient amounts of Vitamin B12 and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Short-grain White Rice vs Dried Butternuts:

• 5 oz of Dried Butternuts contain 17.7 times more Calcium, 2.1 times more Copper, 5 times more Iron, 10.3 times more Magnesium, 6.3 times more Manganese, 4.7 times more Phosphorus, 5.5 times more Potassium and 2.8 times more Zinc than Raw Short-grain White Rice.
• 5 ounces of Raw Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Short-grain White Rice have 6.6 times more Carbohydrate than Dried Butternuts.
• While 5 oz of Dried Butternuts contain 1.7 times more Energy, 109.6 times more Fat, 9.3 times more Saturated Fat, 363.3 times more Omega 3, 295.9 times more Omega 6 and 3.8 times more Protein than Raw Short-grain White Rice.
• 5 ounces of Raw Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6