Comparing Nutrients in 7 ounces Rice Bran VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Rice Bran	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	21.6% 627kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	42.7% 41.4g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	26% 8.28g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	39% 0.63g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	83.4% 14g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	76% 99g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	2.46% 1.8g	13.7% 9.94g	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	0.55% 0.4g	0.22% 0.16g	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	% 0.4g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 0.99g	% 9.6g	g per day for Men 19-50 years
Fiber	110% 41.7g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	47.3% 26.5g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Oil Roasted Cashews	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	455% 5.46mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	43.4% 0.56mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	422% 67.5mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	293% 14.7mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	621% 8.08mg	49.3% 0.64mg	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	31.3% 125μg	12.4% 49.6μg	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	0% 0mg	0.66% 0.6mg	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	65% 9.76mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	11.3% 113mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	161% 1.44mg	450% 4.05mg	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	460% 36.8mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	369% 1550mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	1226% 28mg	144% 3.3mg	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	475% 3328mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	86.7% 2947mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	56.3% 31μg	73.2% 40.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.7% 25.8mg	1500mg per day for Men 19-50 years
Zinc	109% 12mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.33% 12g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice Bran VS Oil Roasted Cashews per 7 oz

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

Lets compare vitamin content per 7 ounces of Rice Bran vs Oil Roasted Cashews:

• 7 ounces of Rice Bran have 7.6 times more Vitamin B1, 1.3 times more Vitamin B2, 19.6 times more Vitamin B3, 8.4 times more Vitamin B5, 12.6 times more Vitamin B6, 2.5 times more Vitamin B9 and 5.3 times more Vitamin E than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 18.3 times more Vitamin K than Crude Rice Bran.
• 7 ounces of Rice Bran have insufficient amounts of Vitamin K
• Both Crude Rice Bran as well as Oil Roasted Cashew Nuts have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Rice Bran vs Oil Roasted Cashews:

• 7 ounces of Rice Bran have 1.3 times more Calcium, 3.1 times more Iron, 2.9 times more Magnesium, 8.5 times more Manganese, 3.2 times more Phosphorus and 2.3 times more Potassium than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2.8 times more Copper and 1.3 times more Selenium than Crude Rice Bran.
• Both Rice Bran and Oil Roasted Cashews contain similar levels of Zinc per seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice Bran have 4.6 times more Omega 3, 1.7 times more Carbohydrate and 6.4 times more Fiber than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.8 times more Energy, 2.3 times more Fat, 2 times more Saturated Fat, 5.6 times more Sugars and 1.3 times more Protein than Crude Rice Bran.
• Both Rice Bran and Oil Roasted Cashews offer comparable quantities of Omega 6 per seven ounces.