Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Oil Roasted Cashews

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oil Roasted Cashews	11%	70%	19%

Macro Nutrients

	Long-grain Brown Rice	Oil Roasted Cashews	Recommended Dietary Allowance
Energy	25% 728kcal	39.7% 1151kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	98% 95g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	52.6% 17g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	8.43% 0.13g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	99% 17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	45.6% 59.3g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	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% 0g	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	% 0g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 9.6g	g per day for Men 19-50 years
Fiber	19% 7.14g	17.2% 6.55g	38g per day for Men 19-50 years
Protein	26.7% 15g	59.7% 33.4g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	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	89.5% 1.07mg	60% 0.72mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	33.3% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	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	7.94% 1.2mg	12% 1.83mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	57.4% 69μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oil Roasted Cashews	Recommended Dietary Allowance
Calcium	1.8% 18mg	8.53% 85.3mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	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	32% 2.56mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	129% 542mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	144% 3.3mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	151% 1054mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	37% 1254mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	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	38.4% 4.23mg	97% 10.6mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.19% 6.9g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Oil Roasted Cashews per 7 oz

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice 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 Long-grain Brown Rice vs Oil Roasted Cashews:

• 7 ounces of Long-grain Brown Rice have 1.5 times more Vitamin B1, 3.7 times more Vitamin B3, 1.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 2.3 times more Vitamin B2, 1.5 times more Vitamin E and 57.8 times more Vitamin K than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oil Roasted Cashews provide similar amounts of Vitamin B9 per seven ounces.
• 7 ounces of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Raw Long-grain Brown Rice 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 Long-grain Brown Rice vs Oil Roasted Cashews:

• 7 ounces of Long-grain Brown Rice have 1.7 times more Manganese than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 4.8 times more Calcium, 6.8 times more Copper, 4.7 times more Iron, 2.4 times more Magnesium, 1.7 times more Phosphorus, 2.5 times more Potassium and 2.5 times more Zinc than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oil Roasted Cashews contain similar levels of Selenium per seven ounces.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 2.6 times more Carbohydrate than Oil Roasted Cashews.
• While 7 oz of Oil Roasted Cashew Nuts contain 1.6 times more Energy, 14.9 times more Fat, 14.3 times more Saturated Fat, 2.1 times more Omega 3, 8.8 times more Omega 6, 7.6 times more Sugars and 2.2 times more Protein than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Oil Roasted Cashews offer comparable quantities of Fiber per seven ounces.