Comparing Nutrients in 14 ounces Long-grain Brown Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	50.2% 1457kcal	62.7% 1818kcal	2900kcal per day for Men 19-50 years
Fat	13% 12.7g	114% 110g	97g per day for Men 19-50 years
Saturated Fat	7.33% 2.35g	32.6% 10.4g	32g per day for Men 19-50 years
Omega 3	7.94% 0.13g	49.4% 0.79g	1.6g per day for Men 19-50 years
Omega 6	22.6% 3.84g	130% 22g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 303g	146% 190g	130g per day for Men 19-50 years
Sugars	3.6% 2.6g	198% 144g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 2.6g	NA	g per day for Men 19-50 years
Fiber	37.6% 14.3g	50% 19g	38g per day for Men 19-50 years
Protein	53.4% 30g	63.8% 35.7g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	179% 2.15mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29% 0.38mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	161% 25.8mg	35.3% 5.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	84% 4.2mg	8.97% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	146% 1.9mg	11% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	66% 20μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	23% 91μg	72.4% 290μg	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	0.44% 0.4mg	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	16% 2.4mg	358% 53.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2% 2.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	68.3% 683mg	1000mg per day for Men 19-50 years
Copper	133% 1.2mg	200% 1.8mg	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	64% 5.1mg	79.4% 6.35mg	8mg per day for Men 19-50 years
Magnesium	110% 460mg	123% 516mg	420mg per day for Men 19-50 years
Manganese	492% 11.3mg	148% 3.4mg	2.3mg per day for Men 19-50 years
Molybdenum	564% 254μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	176% 1234mg	146% 1024mg	700mg per day for Men 19-50 years
Potassium	29% 992mg	36.7% 1246mg	3400mg per day for Men 19-50 years
Selenium	123% 68μg	30.3% 16.7μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	2.4% 35.7mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	53.4% 5.87mg	11mg per day for Men 19-50 years
Water	1.27% 47g	1.5% 56g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Almond paste per 14 oz

Compare the macro and micronutrient content in 14 oz of Long-grain Brown Rice versus 14 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Long-grain Brown Rice have 6.6 times more Vitamin B1, 4.6 times more Vitamin B3, 9.4 times more Vitamin B5 and 13.3 times more Vitamin B6 than Almond paste.
• While 14 oz of Almond paste contain 4.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 22.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

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

• 14 ounces of Long-grain Brown Rice have 3.3 times more Manganese, 1.2 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Almond paste.
• While 14 oz of Almond paste contain 19.1 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste contain similar levels of Iron and Magnesium per 14 ounces.
• 14 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Long-grain Brown Rice have 1.6 times more Carbohydrate than Almond paste.
• While 14 oz of Almond paste contain 8.7 times more Fat, 4.4 times more Saturated Fat, 6.2 times more Omega 3, 5.8 times more Omega 6, 54.9 times more Sugars and 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste offer comparable quantities of Energy and Protein per 14 ounces.