Comparing Nutrients in 100 grams Roasted Cashews VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Cashews	10%	68%	22%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Roasted Cashews	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	19.8% 574kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	47.8% 46.4g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	28.6% 9.16g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	45% 7.66g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	25% 32.7g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	6.9% 5g	0.91% 0.66g	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	% 0.66g	g per day for Men 19-50 years
Fiber	7.9% 3g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	27.3% 15.3g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Cashews	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	16.7% 0.2mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.75% 1.4mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.4% 1.22mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	19.7% 0.26mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17.3% 69μg	5.75% 23μg	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	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	6.13% 0.92mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	29% 34.7μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Cashews	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	247% 2.22mg	33.6% 0.3mg	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	75% 6mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	62% 260mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	70% 490mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	16.6% 565mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	21.3% 11.7μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	1.07% 16mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	51% 5.6mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.046% 1.7g	0.32% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Cashews VS Long-grain Brown Rice per 100 g

Compare the macro and micronutrient content in 100 g of Roasted Cashews versus 100 g of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Roasted Cashews vs Long-grain Brown Rice:

• 100 grams of Roasted Cashews have 2.1 times more Vitamin B2, 3 times more Vitamin B9, 1.5 times more Vitamin E and 57.8 times more Vitamin K than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 2.7 times more Vitamin B1, 4.6 times more Vitamin B3 and 1.9 times more Vitamin B6 than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Long-grain Brown Rice provide similar amounts of Vitamin B5 per 100 grams.
• 100 grams of Long-grain Brown Rice have insufficient amounts of Vitamin K
• Both Dry Roasted Cashew Nuts as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Roasted Cashews vs Long-grain Brown Rice:

• 100 grams of Roasted Cashews have 5 times more Calcium, 7.4 times more Copper, 4.7 times more Iron, 2.2 times more Magnesium, 1.6 times more Phosphorus, 2.3 times more Potassium and 2.6 times more Zinc than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 3.5 times more Manganese and 1.5 times more Selenium than Dry Roasted Cashew Nuts.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Roasted Cashews have 1.6 times more Energy, 14.5 times more Fat, 15.5 times more Saturated Fat, 5 times more Omega 3, 7.9 times more Omega 6, 7.6 times more Sugars and 2 times more Protein than Long-grain Brown Rice.
• While 100 g of Raw Long-grain Brown Rice contain 2.3 times more Carbohydrate than Dry Roasted Cashew Nuts.
• Both Roasted Cashews and Long-grain Brown Rice offer comparable quantities of Fiber per 100 grams.