Comparing Nutrients in 100 grams Dried Beechnuts VS Rice

Macros Ratio

	Protein	Fat	Carbs
Dried Beechnuts	4%	74%	22%
Rice	8%	2%	90%

Macro Nutrients

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Energy	20% 576kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	18% 5.7g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	106% 1.7g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	108% 18.4g	0.86% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25.8% 33.5g	61.5% 80g	130g per day for Men 19-50 years
Sugars	NA	0.17% 0.12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	NA	3.42% 1.3g	38g per day for Men 19-50 years
Protein	11% 6.2g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.3% 0.3mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.5% 0.37mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.5% 0.88mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.6% 0.68mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	28.3% 113μg	2% 8μg	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	17.2% 15.5mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	0.73% 0.11mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dried Beechnuts	Rice	Recommended Dietary Allowance
Calcium	0.1% 1mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	74.4% 0.67mg	24.4% 0.22mg	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	30.8% 2.46mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	0% 0mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	58.3% 1.34mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	0% 0mg	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	30% 1017mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	NA	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	2.53% 38mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.27% 0.36mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Dried Beechnuts VS Rice per 100 g

Compare the macro and micronutrient content in 100 g of Dried Beechnuts versus 100 g of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dried Beechnuts vs Rice:

• 100 grams of Dried Beechnuts have 4.3 times more Vitamin B1, 7.6 times more Vitamin B2, 4.2 times more Vitamin B6, 14.1 times more Vitamin B9 and more Vitamin C than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 1.8 times more Vitamin B3 than Dried Beechnuts.
• Both Dried Beechnuts and Rice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Rice have insufficient amounts of Vitamin C
• Both Dried Beechnuts as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A and Vitamin B12 in 100 grams.

Comparing minerals per 100 grams for Dried Beechnuts vs Rice:

• 100 grams of Dried Beechnuts have 3 times more Copper, 3.1 times more Iron, 1.2 times more Manganese, 8.8 times more Potassium and 7.6 times more Sodium than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 28 times more Calcium, more Magnesium, more Phosphorus and 3 times more Zinc than Dried Beechnuts.
• 100 grams of Dried Beechnuts lack sufficient amounts of Calcium, Magnesium and Phosphorus

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dried Beechnuts have 1.6 times more Energy, 75.8 times more Fat, 31.8 times more Saturated Fat, 54.8 times more Omega 3 and 126 times more Omega 6 than Rice.
• While 100 g of Raw Regular Long-grain White Rice contain 2.4 times more Carbohydrate than Dried Beechnuts.
• Both Dried Beechnuts and Rice offer comparable quantities of Protein per 100 grams.
• 100 grams of Rice provide inadequate amounts of Omega 3 and Omega 6