Comparing Nutrients in 1 kilogram Almond paste VS Long-grain Brown Rice

Macros Ratio

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

Macro Nutrients

	Almond paste	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	158% 4580kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	286% 277g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	82% 26.3g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	124% 2g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	328% 55.8g	57% 9.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	368% 478g	587% 763g	130g per day for Men 19-50 years
Sugars	500% 363g	9.1% 6.6g	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	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	% 6.6g	g per day for Men 19-50 years
Fiber	126% 48g	95% 36g	38g per day for Men 19-50 years
Protein	161% 90g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Almond paste	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	68.3% 0.82mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	318% 4.14mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	89% 14.2mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.6% 1.13mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.7% 0.36mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	183% 730μg	57.5% 230μg	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	1.1% 1mg	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	903% 135mg	40% 6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	5% 6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almond paste	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	172% 1720mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	504% 4.54mg	336% 3.02mg	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	200% 16mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	310% 1300mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	372% 8.56mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1420% 639μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	369% 2580mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	92% 3140mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	76.4% 42μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	6% 90mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	135% 15mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	3.8% 141g	3.2% 118g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Long-grain Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Almond paste versus 1 kg of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Almond paste vs Long-grain Brown Rice:

• 1 kilogram of Almond paste has 4.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 22.6 times more Vitamin E than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 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.
• Both Almond paste as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Almond paste vs Long-grain Brown Rice:

• 1 kilogram of Almond paste has 19.1 times more Calcium, 1.5 times more Copper, 1.2 times more Iron and 1.3 times more Potassium than Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 3.3 times more Manganese, 4.1 times more Selenium and 1.4 times more Zinc than Almond paste.
• Both Almond paste and Long-grain Brown Rice contain similar levels of Magnesium and Phosphorus per one kilogram.
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Almond paste has 1.2 times more Energy, 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 Long-grain Brown Rice.
• While 1 kg of Raw Long-grain Brown Rice contains 1.6 times more Carbohydrate than Almond paste.
• Both Almond paste and Long-grain Brown Rice offer comparable quantities of Protein per one kilogram.