Comparing Nutrients in 1 pound Almonds VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	91% 2626kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	9.47% 1.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	89.3% 116g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	1.5% 1.1g	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	0.69% 0.5g	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	% 0.77g	% 0g	g per day for Men 19-50 years
Sucrose	% 18g	% 1.1g	g per day for Men 19-50 years
Fiber	149% 56.7g	19% 7.26g	38g per day for Men 19-50 years
Protein	171% 96g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	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	77.5% 0.93mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	43% 0.56mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	10.2% 41μg	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	775% 116mg	5.14% 0.77mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.76% 0.91μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	122% 1220mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	53.4% 0.48mg	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	210% 17mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	48% 26.3μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.54% 20g	8.6% 319g	3700g per day for Men 19-50 years

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

• Almonds have 16.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 4.9 times more Vitamin B9 and 150.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Almonds and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 1 lb.
• Both 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 1 lb.

Comparing minerals per 1 pound for Almonds vs Cooked Long-grain Brown Rice:

• Almonds have 89.7 times more Calcium, 9.7 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 8.5 times more Potassium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Selenium and 15.9 times more Water than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 4.7 times more Energy, 51.5 times more Fat, 14.6 times more Saturated Fat, 34.7 times more Omega 6, 18.1 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Almonds and Cooked Long-grain Brown Rice have similar amounts of Carbohydrate per 1 lb.
• Both Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.