Comparing Nutrients in 1 kilogram Long-grain Brown Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	127% 3670kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	368% 478g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	500% 363g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 6.6g	NA	g per day for Men 19-50 years
Fiber	95% 36g	126% 48g	38g per day for Men 19-50 years
Protein	135% 75.4g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	451% 5.4mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	183% 730μg	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	1.1% 1mg	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	40% 6mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	9% 90mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	504% 4.54mg	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	161% 13mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.2% 118g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Almond paste per 1 kg

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

Lets compare vitamin content per 1 kilogram of Long-grain Brown Rice vs Almond paste:

• 1 kilogram of Long-grain Brown Rice has 6.6 times more Vitamin B1, 4.6 times more Vitamin B3, 9.4 times more Vitamin B5 and 13.3 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 4.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 22.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Long-grain Brown Rice vs Almond paste:

• 1 kilogram of Long-grain Brown Rice has 3.3 times more Manganese, 1.2 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Almond paste.
• While 1 kg of Almond paste contains 19.1 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste contain similar levels of Iron and Magnesium per one kilogram.
• 1 kilogram of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Long-grain Brown Rice has 1.6 times more Carbohydrate than Almond paste.
• While 1 kg of Almond paste contains 8.7 times more Fat, 4.4 times more Saturated Fat, 6.2 times more Omega 3, 5.8 times more Omega 6, 54.9 times more Sugars and 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste offer comparable quantities of Energy and Protein per one kilogram.