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Comparing Nutrients in 1 pound Roasted AlmondsVS Cooked Long-grain Brown Rice

Macros Ratio

Protein Fat Carbs

Roasted Almonds
13%
74%
13%
Cooked Long-grain Brown Rice
9%
7%
84%
1 lb ▼

Macro Nutrients

94%2712kcal
Energy
19.2%558kcal
2712 kcalvs558 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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246%238g
Fat
4.54%4.4g
238 gvs4.4 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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58%18.6g
Saturated Fat
3.7%1.18g
18.6 gvs1.18 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.83%0.045g
Omega 3
3.1%0.05g
0.045 gvs0.05 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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345%58.7g
Omega 6
9.47%1.6g
58.7 gvs1.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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73.3%95g
Carbohydrate
89.3%116g
95 gvs116 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

Find Nuts and Seeds rich in Carbohydrate
30.4%22g
Sugars
1.5%1.1g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
22 gvs1.1 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.063%0.045g
Fructose
0%0g
≤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]
0.045 gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.045g
Glucose
%0g
0.045 gvs0 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Glucose
%21.5g
Sucrose
%1.1g
21.5 gvs1.1 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

Find Nuts and Seeds rich in Sucrose
130%49.4g
Fiber
19%7.26g
49.4 gvs7.26 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

Find Nuts and Seeds rich in Fiber
170%95g
Protein
22%12.4g
95 gvs12.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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29%0.35mg
Vitamin B1
67.3%0.81mg
Thiamine
0.35 mgvs0.81 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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418%5.43mg
Vitamin B2
24%0.31mg
Riboflavin
5.43 mgvs0.31 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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103%16.5mg
Vitamin B3
72.6%11.6mg
Niacin, nicotinic acid, niacinamide
16.5 mgvs11.6 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3
29%1.46mg
Vitamin B5
34.5%1.72mg
Pantothenic acid
1.46 mgvs1.72 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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47.5%0.62mg
Vitamin B6
43%0.56mg
Pyridoxine
0.62 mgvs0.56 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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62.4%249μg
Vitamin B9
10.2%41μg
Folates and Folic Acid
249 μgvs41 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12
0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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723%108mg
Vitamin E
5.14%0.77mg
Tocopherols and Tocotrienols
108 mgvs0.77 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0.76%0.91μg
Phytomenadione or phylloquinone
0 μgvs0.91 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

122%1216mg
Calcium
1.36%13.6mg
1216 mgvs13.6 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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554%5mg
Copper
53.4%0.48mg
5 mgvs0.48 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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211%17mg
Iron
31.8%2.54mg
17 mgvs2.54 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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301%1266mg
Magnesium
42%177mg
1266 mgvs177 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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440%10mg
Manganese
192%4.4mg
10 mgvs4.4 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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305%2136mg
Phosphorus
66.7%467mg
2136 mgvs467 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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95%3234mg
Potassium
11.5%390mg
3234 mgvs390 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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16.5%9.07μg
Selenium
48%26.3μg
9.07 μgvs26.3 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Selenium
0.91%13.6mg
Sodium
1.2%18mg
13.6 mgvs18 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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136%15mg
Zinc
29.3%3.22mg
15 mgvs3.22 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.3%11g
Water
8.6%319g
11 gvs319 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Roasted Almonds vs Cooked Long-grain Brown Rice:
Comparing minerals per 1 pound for Roasted Almonds vs Cooked Long-grain Brown Rice:
Comparison of macro-nutrients per 1 pound:



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