Comparing Nutrients in 1 kilogram Almonds VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Almonds	Brown Rice Flour	Recommended Dietary Allowance
Energy	200% 5790kcal	125% 3630kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	28.7% 28g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	17.4% 5.57g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	26.3% 0.42g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	56% 9.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	588% 765g	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	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	121% 46g	38g per day for Men 19-50 years
Protein	378% 212g	129% 72.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	369% 4.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	61.5% 0.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	396% 63.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	318% 16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	566% 7.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	40% 160μg	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	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Brown Rice Flour	Recommended Dietary Allowance
Calcium	269% 2690mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	256% 2.3mg	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	248% 20mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	267% 1120mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	1745% 40mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	1249% 562μg	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	481% 3370mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	85% 2890mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	176% 97μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	5.33% 80mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	223% 24.5mg	11mg per day for Men 19-50 years
Water	1.2% 44g	3.24% 120g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Brown Rice Flour:

• Almonds have 14.2 times more Vitamin B2, 2.8 times more Vitamin B9 and 42.7 times more Vitamin E than Brown Rice Flour.
• While Brown Rice Flour contains 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5 and 5.4 times more Vitamin B6 than Almonds.
• Both Almonds as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Brown Rice Flour:

• Almonds have 24.5 times more Calcium, 4.5 times more Copper, 1.9 times more Iron, 2.4 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.3 times more Zinc than Brown Rice Flour.
• While Brown Rice Flour contains 1.8 times more Manganese and 2.4 times more Selenium than Almonds.
• Both Almonds and Brown Rice Flour have similar amounts of Molybdenum per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 1.6 times more Energy, 18 times more Fat, 6.8 times more Saturated Fat, 12.9 times more Omega 6, 6.6 times more Sugars, 2.7 times more Fiber and 2.9 times more Protein than Brown Rice Flour.
• While Brown Rice Flour contains 14 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Brown Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.