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

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Long-grain Brown Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	57.4% 1665kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	15% 14.5g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	8.38% 2.7g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	9.07% 0.15g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	26% 4.4g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	61.7% 80g	130g per day for Men 19-50 years
Sugars	4.13% 3g	28.5% 20.6g	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	% 0g	% 0.18g	g per day for Men 19-50 years
Sucrose	% 3g	% 20g	g per day for Men 19-50 years
Fiber	43% 16.3g	125% 47.6g	38g per day for Men 19-50 years
Protein	61% 34.2g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	204% 2.45mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	184% 29.5mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	96% 4.8mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	166% 2.16mg	41% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	75.4% 22.6μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	26% 104μg	30.6% 122μg	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	18% 2.72mg	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.27% 2.72μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	152% 1.37mg	481% 4.33mg	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	73% 5.85mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	125% 526mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	563% 13mg	485% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	644% 290μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	202% 1411mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	33.4% 1134mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	141% 77.6μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	88% 9.66mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.45% 53.5g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 5.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 4 times more Vitamin B6 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 8.2 times more Vitamin B2 and 43.3 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oil Roasted Almonds have similar amounts of Vitamin B9 per 1 lb.
• Both Raw Long-grain Brown Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Raw Long-grain Brown Rice has 4.2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 32.3 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Zinc than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oil Roasted Almonds have similar amounts of Manganese per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Long-grain Brown Rice has more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 17.2 times more Fat, 7.1 times more Saturated Fat, 14 times more Omega 6, 6.9 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.