Comparing Nutrients in 7 ounces Brazilnuts VS Rice

Macros Ratio

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

Macro Nutrients

	Brazilnuts	Rice	Recommended Dietary Allowance
Energy	45% 1308kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	137% 133g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	100% 32g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	4.47% 0.071g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	284% 48.3g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	18% 23.3g	122% 159g	130g per day for Men 19-50 years
Sugars	6.38% 4.62g	0.33% 0.24g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 4.62g	NA	g per day for Men 19-50 years
Fiber	39% 15g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	50.7% 28.4g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	102% 1.22mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.66% 0.59mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.3% 0.37mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.4% 0.2mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 43.7μg	3.97% 16μg	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	1.54% 1.4mg	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	74.7% 11.2mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Rice	Recommended Dietary Allowance
Calcium	31.8% 318mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	384% 3.46mg	48.5% 0.44mg	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	60.3% 4.82mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	178% 746mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	106% 2.43mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	206% 1439mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	6917% 3804μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	73.2% 8.06mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.18% 6.8g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Brazilnuts VS Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Brazilnuts versus 7 oz of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Brazilnuts vs Rice:

• 7 ounces of Brazilnuts have 8.8 times more Vitamin B1, 2.8 times more Vitamin B9 and 51.4 times more Vitamin E than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 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 Dried Brazilnuts.
• 7 ounces of Brazilnuts have insufficient amounts of Vitamin B3
• 7 ounces of Rice have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Brazilnuts vs Rice:

• 7 ounces of Brazilnuts have 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 Rice.
• Both Brazilnuts and Rice contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Brazilnuts have 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 Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 6.8 times more Carbohydrate than Dried Brazilnuts.
• 7 ounces of Rice provide inadequate amounts of Omega 3 and Omega 6