Comparing Nutrients in 100 calories Brazilnuts VS Long-grain Brown Rice

Weight per 100 calories

• Brazilnuts: 15g
• Long-grain Brown Rice: 27g

Brazilnuts have 1.8 times more energy per 100g than Long-grain Brown Rice. It has very high energy density when compared to other foods. Raw Long-grain Brown Rice having high energy density.

Discover which food has more nutrients per 100 calories - Brazilnuts or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Brazilnuts	8%	85%	7%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Brazilnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	10.5% 10g	0.9% 0.87g	97g per day for Men 19-50 years
Saturated Fat	7.65% 2.45g	0.5% 0.16g	32g per day for Men 19-50 years
Omega 3	0.34% 0.005g	0.54% 0.009g	1.6g per day for Men 19-50 years
Omega 6	21.7% 3.7g	1.55% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	1.37% 1.8g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.49% 0.35g	0.25% 0.18g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.35g	% 0.18g	g per day for Men 19-50 years
Fiber	3% 1.14g	2.6% 0.98g	38g per day for Men 19-50 years
Protein	3.9% 2.17g	3.67% 2.05g	56g per day for Men 19-50 years

Vitamins

	Brazilnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.8% 0.094mg	12.3% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.41% 0.005mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.28% 0.045mg	11% 1.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.56% 0.028mg	5.78% 0.29mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.18% 0.015mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	4.53% 1.36μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.83% 3.34μg	1.57% 6.27μg	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	0.12% 0.11mg	0% 0mg	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	5.7% 0.86mg	1.1% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brazilnuts	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	2.43% 24.3mg	0.25% 2.45mg	1000mg per day for Men 19-50 years
Copper	29.4% 0.26mg	9.14% 0.082mg	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	4.6% 0.37mg	4.4% 0.35mg	8mg per day for Men 19-50 years
Magnesium	13.6% 57mg	7.53% 31.6mg	420mg per day for Men 19-50 years
Manganese	8.07% 0.19mg	33.8% 0.78mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	38.7% 17.4μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	15.7% 110mg	12% 84.7mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	2% 68mg	3400mg per day for Men 19-50 years
Selenium	529% 291μg	8.47% 4.66μg	55μg per day for Men 19-50 years
Sodium	0.03% 0.46mg	0.091% 1.36mg	1500mg per day for Men 19-50 years
Zinc	5.6% 0.62mg	5.28% 0.58mg	11mg per day for Men 19-50 years
Water	0.014% 0.52g	0.087% 3.2g	3700g per day for Men 19-50 years

Brazilnuts VS Long-grain Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Brazilnuts or Long-grain Brown Rice?

Lets compare vitamin content per 100 calories of Brazilnuts vs Long-grain Brown Rice:

• 100 calories of Brazilnuts have 5.2 times more Vitamin E than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 1.6 times more Vitamin B1, 39.5 times more Vitamin B3, 10.3 times more Vitamin B5 and 8.5 times more Vitamin B6 than Dried Brazilnuts.
• 100 calories of Brazilnuts have insufficient amounts of Vitamin B3, Vitamin B5 and Vitamin B6
• 100 calories of Long-grain Brown Rice have insufficient amounts of Vitamin E
• Both Dried Brazilnuts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Brazilnuts vs Long-grain Brown Rice:

• 100 calories of Brazilnuts have 9.9 times more Calcium, 3.2 times more Copper, 1.8 times more Magnesium, 1.3 times more Phosphorus, 1.5 times more Potassium and 62.4 times more Selenium than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 4.2 times more Manganese than Dried Brazilnuts.
• Both Brazilnuts and Long-grain Brown Rice contain similar levels of Iron and Zinc per 100 calories.
• 100 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 calories:

• 100 calories of Brazilnuts have 11.7 times more Fat, 15.2 times more Saturated Fat and 14 times more Omega 6 than Long-grain Brown Rice.
• While 100 kcal of Raw Long-grain Brown Rice contain 11.7 times more Carbohydrate than Dried Brazilnuts.
• Both Brazilnuts and Long-grain Brown Rice offer comparable quantities of Energy, Fiber and Protein per 100 calories.
• 100 calories of Brazilnuts provide inadequate amounts of Carbohydrate
• 100 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Dried Brazilnuts as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 100 calories.