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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Long-grain Brown Rice	Almonds	Recommended Dietary Allowance
Energy	17% 488kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	47% 15g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 15.7g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	131% 49.6g	38g per day for Men 19-50 years
Protein	19.4% 11g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59% 0.71mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	8.93% 35.7μg	43.7% 175μg	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	4.5% 0.67mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	455% 4.1mg	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	27.8% 2.22mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	58.4% 409mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	7.54% 279g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Almonds contain 16.5 times more Vitamin B2, 1.4 times more Vitamin B3, 4.9 times more Vitamin B9 and 150.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almonds have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B6 per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Cooked Long-grain Brown Rice has 1.4 times more Selenium and 15.9 times more Water than Almonds.
• While Almonds contain 89.7 times more Calcium, 9.7 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 8.5 times more Potassium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Almonds contain 4.7 times more Energy, 51.5 times more Fat, 14.6 times more Saturated Fat, 34.7 times more Omega 6, 18.1 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almonds have similar amounts of Carbohydrate per 14 oz.
• Both Cooked Long-grain Brown Rice as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.