Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oil Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	209% 6070kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	197% 256g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	3.3% 2.4g	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	% 0.4g	% 0g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 2.4g	g per day for Men 19-50 years
Fiber	276% 105g	42% 16g	38g per day for Men 19-50 years
Protein	379% 212g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked 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	76.7% 0.92mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	67.5% 270μg	22.5% 90μg	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	1731% 260mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	291% 2910mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	118% 1.06mg	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	460% 36.8mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	423% 9.74mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	666% 4660mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	0.76% 28g	19% 703g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Long-grain Brown Rice per 1 kg

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

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

• 1 kilogram of Oil Roasted Almonds has 11.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 152.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 1.9 times more Vitamin B1 and 1.7 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Long-grain Brown Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cooked 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 Oil Roasted Almonds vs Cooked Long-grain Brown Rice:

• 1 kilogram of Oil Roasted Almonds has 97 times more Calcium, 9 times more Copper, 6.6 times more Iron, 7 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 8.1 times more Potassium and 4.3 times more Zinc than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 1.4 times more Selenium than Oil Roasted Almonds.
• 1 kilogram of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 4.9 times more Energy, 56.9 times more Fat, 16.2 times more Saturated Fat, 38.1 times more Omega 6, 19 times more Sugars, 6.6 times more Fiber and 7.7 times more Protein than Cooked Long-grain Brown Rice.
• While 1 kg of Cooked Long-grain Brown Rice contains 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3 in one kilogram.