Comparing Nutrients in 7 ounces Cooked parboiled Long-grain White Rice VS Dried Beechnuts

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Dried Beechnuts	4%	74%	22%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Energy	8.4% 244kcal	39.4% 1143kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	35.5% 11.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	211% 3.37g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	215% 36.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	51% 66.5g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	NA	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	0.055% 0.04g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.77g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	56.6% 0.74mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	36.7% 1.84mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	104% 1.36mg	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	1.5% 5.95μg	56% 224μg	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	34% 30.8mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.13% 0.02mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Dried Beechnuts	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	148% 1.33mg	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	5.95% 0.48mg	61% 4.9mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	0% 0mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	116% 2.66mg	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	15.6% 109mg	0% 0mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	59.4% 2018mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	5.03% 75.4mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	6.5% 0.71mg	11mg per day for Men 19-50 years
Water	3.77% 140g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked parboiled Long-grain White Rice VS Dried Beechnuts per 7 oz

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

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

• 7 ounces of Cooked parboiled Long-grain White Rice have 2.6 times more Vitamin B3 than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 4.1 times more Vitamin B1, 19.5 times more Vitamin B2, 2.9 times more Vitamin B5, 4.4 times more Vitamin B6, 37.7 times more Vitamin B9 and more Vitamin C than Cooked parboiled Long-grain White Rice.
• 7 ounces of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin C
• Both Cooked parboiled Long-grain White Rice as well as Dried Beechnuts have insufficient amounts of Vitamin B12 in seven ounces.

Comparing minerals per 7 ounces for Cooked parboiled Long-grain White Rice vs Dried Beechnuts:

• 7 ounces of Cooked parboiled Long-grain White Rice have more Magnesium and more Phosphorus than Dried Beechnuts.
• While 7 oz of Dried Beechnuts contain 9.6 times more Copper, 10.3 times more Iron, 3.8 times more Manganese, 18.2 times more Potassium and 19 times more Sodium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Dried Beechnuts contain similar levels of Zinc per seven ounces.
• 7 ounces of Cooked parboiled Long-grain White Rice lack sufficient amounts of Potassium
• 7 ounces of Dried Beechnuts lack sufficient amounts of Magnesium and Phosphorus
• Both Cooked parboiled Long-grain White Rice as well as Dried Beechnuts lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Dried Beechnuts contain 4.7 times more Energy, 135.1 times more Fat, 77.3 times more Saturated Fat, 100 times more Omega 3, 248.5 times more Omega 6, 1.3 times more Carbohydrate and 2.1 times more Protein than Cooked parboiled Long-grain White Rice.
• 7 ounces of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6