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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	82% 2373kcal	50.2% 1457kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	13% 12.7g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	7.33% 2.35g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	7.94% 0.13g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	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	64% 83.4g	233% 303g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	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	0.055% 0.04g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 2.6g	g per day for Men 19-50 years
Fiber	114% 43.3g	37.6% 14.3g	38g per day for Men 19-50 years
Protein	149% 83g	53.4% 30g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	25.5% 0.31mg	179% 2.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	29% 0.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	161% 25.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	84% 4.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	146% 1.9mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	66% 20μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	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	632% 95mg	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

	Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	106% 1064mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	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	185% 15mg	64% 5.1mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	110% 460mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	492% 11.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	267% 1869mg	176% 1234mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	29% 992mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	123% 68μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	77% 8.45mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.27% 47g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 12.6 times more Vitamin B2, 2.4 times more Vitamin B9 and 39.8 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7 times more Vitamin B1, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted 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 Roasted Almonds vs Long-grain Brown Rice:

• Dry Roasted Almonds have 29.8 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.3 times more Manganese and 8.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Dry Roasted Almonds have 1.6 times more Energy, 16.4 times more Fat, 6.9 times more Saturated Fat, 13.4 times more Omega 6, 7.4 times more Sugars, 3 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.2 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.