Comparing Nutrients in 7 ounces Rice VS Brazilnuts

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

Minerals

	Rice	Brazilnuts	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	31.8% 318mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	20% 1.6mg	60.3% 4.82mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	178% 746mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	106% 2.43mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 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	32.6% 228mg	206% 1439mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	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	19.7% 2.16mg	73.2% 8.06mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.18% 6.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Brazilnuts per 7 oz

Compare the macro and micronutrient content in 7 oz of 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 Rice vs Brazilnuts:

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

Comparing minerals per 7 ounces for Rice vs Brazilnuts:

• 7 oz of Dried Brazilnuts contain 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 Raw Regular Long-grain White Rice.
• Both Rice and Brazilnuts contain similar levels of Manganese per seven ounces.

Comparison of macro-nutrients per 7 ounces:

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