Comparing Nutrients in 7 ounces Cooked Glutinous White Rice VS Brazilnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Brazilnuts	8%	85%	7%

Macro Nutrients

	Cooked Glutinous White Rice	Brazilnuts	Recommended Dietary Allowance
Energy	6.64% 192kcal	45% 1308kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	137% 133g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	100% 32g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	4.47% 0.071g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	284% 48.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	18% 23.3g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	6.38% 4.62g	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	% 4.62g	g per day for Men 19-50 years
Fiber	5.22% 2g	39% 15g	38g per day for Men 19-50 years
Protein	7.16% 4g	50.7% 28.4g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Brazilnuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	102% 1.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	3.66% 0.59mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	7.3% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	15.4% 0.2mg	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	0.5% 2μg	11% 43.7μg	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	1.54% 1.4mg	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	0.53% 0.079mg	74.7% 11.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	384% 3.46mg	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	3.47% 0.28mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	106% 2.43mg	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	2.27% 16mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	6917% 3804μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Brazilnuts per 7 oz

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

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

• 7 oz of Dried Brazilnuts contain 30.9 times more Vitamin B1, 2.7 times more Vitamin B2, 3.9 times more Vitamin B6, 22 times more Vitamin B9 and 141.3 times more Vitamin E than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Brazilnuts provide similar amounts of Vitamin B5 per seven ounces.
• 7 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9 and Vitamin E
• Both Cooked Glutinous White Rice as well as Dried Brazilnuts have insufficient amounts of Vitamin A, Vitamin B3, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Brazilnuts:

• 7 ounces of Cooked Glutinous White Rice have 22.4 times more Water than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 80 times more Calcium, 35.6 times more Copper, 17.4 times more Iron, 75.2 times more Magnesium, 4.7 times more Manganese, 90.6 times more Phosphorus, 65.9 times more Potassium, 342.3 times more Selenium and 9.9 times more Zinc than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Cooked Glutinous White Rice have 1.8 times more Carbohydrate than Brazilnuts.
• While 7 oz of Dried Brazilnuts contain 6.8 times more Energy, 353.2 times more Fat, 413.7 times more Saturated Fat, 12 times more Omega 3, 369.1 times more Omega 6, 46.6 times more Sugars, 7.5 times more Fiber and 7.1 times more Protein than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6