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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	19.2% 558kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	167% 217g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	227% 164g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.1g	NA	g per day for Men 19-50 years
Fiber	19% 7.26g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	22% 12.4g	73% 41g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	67.3% 0.81mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	12.6% 0.16mg	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	10.2% 41μg	82.8% 331μg	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	0.5% 0.45mg	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	5.14% 0.77mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	229% 2.06mg	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	31.8% 2.54mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	169% 3.9mg	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	66.7% 467mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	8.6% 319g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Cooked Long-grain Brown Rice versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Cooked Long-grain Brown Rice has 2.2 times more Vitamin B1, 1.8 times more Vitamin B3, 3.4 times more Vitamin B5 and 3.4 times more Vitamin B6 than Almond paste.
• While 1 lb of Almond paste contains 6 times more Vitamin B2, 8.1 times more Vitamin B9 and 79.6 times more Vitamin E than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice have insufficient amounts of Vitamin E
• Both Cooked Long-grain Brown Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Cooked Long-grain Brown Rice has 1.4 times more Selenium than Almond paste.
• While 1 lb of Almond paste contains 57.3 times more Calcium, 4.3 times more Copper, 2.9 times more Iron, 3.3 times more Magnesium, 2.5 times more Phosphorus, 3.7 times more Potassium and 2.1 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almond paste contain similar levels of Manganese per one pound.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Almond paste contains 3.7 times more Energy, 28.6 times more Fat, 10.1 times more Saturated Fat, 18.1 times more Omega 3, 15.7 times more Omega 6, 1.9 times more Carbohydrate, 151 times more Sugars, 3 times more Fiber and 3.3 times more Protein than Cooked Long-grain Brown Rice.
• 1 pound of Cooked Long-grain Brown Rice provide inadequate amounts of Omega 3