Comparing Nutrients in 14 ounces Almonds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	79.2% 2298kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	204% 198g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	47% 15g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	288% 49g	22.6% 3.84g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	65.8% 85.5g	233% 303g	130g per day for Men 19-50 years
Sugars	24% 17.3g	3.6% 2.6g	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	0.6% 0.44g	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	% 0.67g	% 0g	g per day for Men 19-50 years
Sucrose	% 15.7g	% 2.6g	g per day for Men 19-50 years
Fiber	131% 49.6g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	150% 84g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	68% 0.81mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	347% 4.5mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89.7% 14.4mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.4% 1.87mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42% 0.54mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	754% 226μg	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	43.7% 175μg	23% 91μg	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	678% 102mg	16% 2.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	2% 2.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	107% 1068mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	455% 4.1mg	133% 1.2mg	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	184% 14.7mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	255% 1072mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	376% 8.65mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	400% 180μg	564% 254μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	273% 1909mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	85.6% 2909mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	113% 12.4mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.47% 17.5g	1.27% 47g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Almonds vs Long-grain Brown Rice:

• Almonds have 12 times more Vitamin B2, 11.4 times more Vitamin B7, 1.9 times more Vitamin B9 and 42.7 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.6 times more Vitamin B1, 1.8 times more Vitamin B3, 2.3 times more Vitamin B5 and 3.5 times more Vitamin B6 than Almonds.
• Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Almonds vs Long-grain Brown Rice:

• Almonds have 29.9 times more Calcium, 3.4 times more Copper, 2.9 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.5 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.3 times more Manganese, 1.4 times more Molybdenum and 4.2 times more Selenium than Almonds.

Comparison of macro-nutrients per 14 ounces:

• Almonds have 1.6 times more Energy, 15.6 times more Fat, 6.4 times more Saturated Fat, 12.7 times more Omega 6, 6.6 times more Sugars, 3.5 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 10.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.