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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Oil Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	95% 2753kcal	19.2% 558kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.54% 4.4g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	3.7% 1.18g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.1% 0.05g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	89.3% 116g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 0g	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	% 0.18g	% 0g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.1g	g per day for Men 19-50 years
Fiber	125% 47.6g	19% 7.26g	38g per day for Men 19-50 years
Protein	172% 96g	22% 12.4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	34.8% 0.42mg	67.3% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	24% 0.31mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	72.6% 11.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	34.5% 1.72mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	43% 0.56mg	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	30.6% 122μg	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	785% 118mg	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

	Oil Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	132% 1320mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	31.8% 2.54mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	42% 177mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	192% 4.4mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	302% 2114mg	66.7% 467mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	29.3% 3.22mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	8.6% 319g	3700g per day for Men 19-50 years

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

• Oil Roasted Almonds have 11.3 times more Vitamin B2, 1.4 times more Vitamin B3, 3 times more Vitamin B9 and 152.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.9 times more Vitamin B1 and 1.7 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Long-grain Brown Rice have similar amounts of Vitamin B6 per 1 lb.
• Both Oil Roasted 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 Oil Roasted Almonds vs Cooked Long-grain Brown Rice:

• Oil Roasted Almonds have 97 times more Calcium, 9 times more Copper, 6.6 times more Iron, 7 times more Magnesium, 2.5 times more Manganese, 4.5 times more Phosphorus, 8.1 times more Potassium and 4.3 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Selenium and 25.1 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 1 pound:

• Oil Roasted Almonds have 4.9 times more Energy, 56.9 times more Fat, 16.2 times more Saturated Fat, 38.1 times more Omega 6, 19 times more Sugars, 6.6 times more Fiber and 7.7 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.