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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Long-grain Brown Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	148% 1.78mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	91% 1.18mg	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	22.5% 90μg	67.5% 270μg	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	11.3% 1.7mg	1731% 260mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

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

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

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

• 1 kilogram of Cooked Long-grain Brown Rice has 1.9 times more Vitamin B1 and 1.7 times more Vitamin B5 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Cooked Long-grain Brown Rice and Oil Roasted Almonds provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E
• Both Cooked Long-grain Brown Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Long-grain Brown Rice vs Oil Roasted Almonds:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.4 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• 1 kilogram of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.4 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 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.
• Both Cooked Long-grain Brown Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.