Comparing Nutrients in 1 kilogram UNCLE BEN'S Dry Parboiled Brown Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Almonds	Recommended Dietary Allowance
Energy	128% 3700kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	28.4% 27.5g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	15% 4.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	16.3% 0.26g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	47.7% 8.1g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	605% 787g	166% 216g	130g per day for Men 19-50 years
Sugars	6.9% 5g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	% 5g	% 39.5g	g per day for Men 19-50 years
Fiber	92% 35g	329% 125g	38g per day for Men 19-50 years
Protein	136% 76g	378% 212g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	231% 2.77mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	70.8% 0.92mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	311% 49.7mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	179% 8.95mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	313% 4.07mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	35% 140μg	110% 440μg	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	6% 0.9mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	7.5% 9μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	363% 3.27mg	1146% 10.3mg	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	145% 11.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	233% 980mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	1293% 29.8mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	393% 2750mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	64.4% 2190mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	458% 252μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	4% 60mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	178% 19.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	2.65% 98g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of UNCLE BEN'S Dry Parboiled Brown Rice vs Almonds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.4 times more Vitamin B1, 1.4 times more Vitamin B3, 1.9 times more Vitamin B5 and 3 times more Vitamin B6 than Almonds.
• While Almonds contain 12.4 times more Vitamin B2, 3.1 times more Vitamin B9 and 284.8 times more Vitamin E than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for UNCLE BEN'S Dry Parboiled Brown Rice vs Almonds:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.4 times more Manganese and 6.1 times more Selenium than Almonds.
• While Almonds contain 33.6 times more Calcium, 3.2 times more Copper, 3.2 times more Iron, 2.8 times more Magnesium, 1.7 times more Phosphorus, 3.3 times more Potassium and 1.6 times more Zinc than UNCLE BEN'S Dry Parboiled Brown Rice.

Comparison of macro-nutrients per 1 kilogram:

• UNCLE BEN'S Dry Parboiled Brown Rice has 8.7 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 18.2 times more Fat, 7.9 times more Saturated Fat, 15.2 times more Omega 6, 8.7 times more Sugars, 3.6 times more Fiber and 2.8 times more Protein than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.