Comparing Nutrients in 1 pound Roasted Almonds VS Brown Rice Flour

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Brown Rice Flour	8%	7%	85%

Macro Nutrients

	Roasted Almonds	Brown Rice Flour	Recommended Dietary Allowance
Energy	94% 2712kcal	56.8% 1647kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	13% 12.6g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	7.9% 2.53g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	12% 0.19g	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	25.5% 4.33g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	267% 347g	130g per day for Men 19-50 years
Sugars	30.4% 22g	4.13% 3g	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	55% 21g	38g per day for Men 19-50 years
Protein	170% 95g	58.6% 32.8g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Brown Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	167% 2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	28% 0.36mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	180% 28.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	144% 7.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	257% 3.34mg	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	62.4% 249μg	18% 72.6μg	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	723% 108mg	18% 2.72mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Brown Rice Flour	Recommended Dietary Allowance
Calcium	122% 1216mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	116% 1.04mg	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	211% 17mg	112% 9mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	121% 508mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	791% 18.2mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	305% 2136mg	218% 1529mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	38.6% 1311mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	80% 44μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	2.4% 36.3mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	101% 11mg	11mg per day for Men 19-50 years
Water	0.3% 11g	1.47% 54.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Brown Rice Flour per 1 lb

Compare the macro and micronutrient content in 1 lb of Roasted Almonds versus 1 lb of Brown Rice Flour to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Roasted Almonds vs Brown Rice Flour:

• 1 pound of Roasted Almonds has 15 times more Vitamin B2, 3.4 times more Vitamin B9 and 39.8 times more Vitamin E than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 5.8 times more Vitamin B1, 1.7 times more Vitamin B3, 5 times more Vitamin B5 and 5.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in one pound.

Comparing minerals per 1 pound for Roasted Almonds vs Brown Rice Flour:

• 1 pound of Roasted Almonds has 24.4 times more Calcium, 4.8 times more Copper, 1.9 times more Iron, 2.5 times more Magnesium, 1.4 times more Phosphorus, 2.5 times more Potassium and 1.4 times more Zinc than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 1.8 times more Manganese and 4.8 times more Selenium than Dry Roasted Almonds.
• 1 pound of Brown Rice Flour lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 1.6 times more Energy, 18.9 times more Fat, 7.3 times more Saturated Fat, 13.6 times more Omega 6, 7.4 times more Sugars, 2.4 times more Fiber and 2.9 times more Protein than Brown Rice Flour.
• While 1 lb of Brown Rice Flour contains 4.2 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3