Comparing Nutrients in 1 kilogram Blanched Almonds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Blanched Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	203% 5900kcal	127% 3670kcal	2900kcal per day for Men 19-50 years
Fat	541% 525g	33% 32g	97g per day for Men 19-50 years
Saturated Fat	124% 39.5g	18.5% 5.9g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	20% 0.32g	1.6g per day for Men 19-50 years
Omega 6	727% 124g	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	144% 187g	587% 763g	130g per day for Men 19-50 years
Sugars	64% 46.3g	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	0% 0g	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	% 0.3g	% 0g	g per day for Men 19-50 years
Sucrose	% 44.6g	% 6.6g	g per day for Men 19-50 years
Fiber	261% 99g	95% 36g	38g per day for Men 19-50 years
Protein	382% 214g	135% 75.4g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	159% 1.9mg	451% 5.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	547% 7.1mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	219% 35mg	406% 65mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	62.8% 3.14mg	212% 10.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	88.5% 1.15mg	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	123% 490μg	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	1583% 238mg	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

	Blanched Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	236% 2360mg	9% 90mg	1000mg per day for Men 19-50 years
Copper	1141% 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	410% 32.8mg	161% 13mg	8mg per day for Men 19-50 years
Magnesium	638% 2680mg	276% 1160mg	420mg per day for Men 19-50 years
Manganese	798% 18.4mg	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	687% 4810mg	444% 3110mg	700mg per day for Men 19-50 years
Potassium	194% 6590mg	73.5% 2500mg	3400mg per day for Men 19-50 years
Selenium	58% 32μg	311% 171μg	55μg per day for Men 19-50 years
Sodium	12.7% 190mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	270% 29.7mg	194% 21.3mg	11mg per day for Men 19-50 years
Water	1.2% 45g	3.2% 118g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Blanched Almonds vs Long-grain Brown Rice:

• Blanched Almonds have 7.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.6 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 4.1 times more Vitamin B6 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Long-grain Brown Rice:

• Blanched Almonds have 26.2 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Sodium and 1.4 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.6 times more Manganese and 5.3 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Blanched Almonds have 1.6 times more Energy, 16.4 times more Fat, 6.7 times more Saturated Fat, 12.8 times more Omega 6, 7 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.