Comparing Nutrients in 7 ounces Dried Beechnuts VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	39.4% 1143kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	35.5% 11.3g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	211% 3.37g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	215% 36.5g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.5g	116% 151g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	% 1.3g	g per day for Men 19-50 years
Fiber	NA	19% 7.14g	38g per day for Men 19-50 years
Protein	22% 12.3g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	50.3% 0.6mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	56.6% 0.74mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.7% 1.84mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	104% 1.36mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	56% 224μg	11.4% 45.6μg	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	34% 30.8mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	148% 1.33mg	66.6% 0.6mg	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	61% 4.9mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	116% 2.66mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	59.4% 2018mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	NA	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	6.5% 0.71mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.63% 23.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Long-grain Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Dried Beechnuts versus 7 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Dried Beechnuts vs Long-grain Brown Rice:

• 7 ounces of Dried Beechnuts have 3.9 times more Vitamin B2, 1.4 times more Vitamin B6, 4.9 times more Vitamin B9 and more Vitamin C than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain 1.8 times more Vitamin B1 and 7.4 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A and Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Dried Beechnuts vs Long-grain Brown Rice:

• 7 ounces of Dried Beechnuts have 2.2 times more Copper, 1.9 times more Iron, 4.1 times more Potassium and 7.6 times more Sodium than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain more Magnesium, 2.1 times more Manganese, more Phosphorus and 5.9 times more Zinc than Dried Beechnuts.
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Dried Beechnuts as well as Raw Long-grain Brown Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Dried Beechnuts have 1.6 times more Energy, 15.6 times more Fat, 9.7 times more Saturated Fat, 53.1 times more Omega 3 and 19 times more Omega 6 than Long-grain Brown Rice.
• While 7 oz of Raw Long-grain Brown Rice contain 2.3 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Long-grain Brown Rice offer comparable quantities of Protein per seven ounces.