Comparing Nutrients in 1 kilogram 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	200% 5790kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	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	166% 216g	587% 763g	130g per day for Men 19-50 years
Sugars	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	% 0g	g per day for Men 19-50 years
Sucrose	% 39.5g	% 6.6g	g per day for Men 19-50 years
Fiber	329% 125g	95% 36g	38g per day for Men 19-50 years
Protein	378% 212g	135% 75.4g	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	171% 2.05mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	367% 4.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	166% 50μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	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	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	1709% 256mg	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

	Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	269% 2690mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	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	464% 37mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1240% 28.5mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	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	687% 4810mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kilogram:

• 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 1 kg.