Comparing Nutrients in 1 pound Brown Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Brown Rice	Almonds	Recommended Dietary Allowance
Energy	56.6% 1642kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	12.5% 12g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	7.6% 2.43g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	11.6% 0.19g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	24.5% 4.16g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	266% 346g	75% 98g	130g per day for Men 19-50 years
Sugars	NA	27.2% 19.7g	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	NA	0.69% 0.5g	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	NA	% 0.77g	g per day for Men 19-50 years
Sucrose	NA	% 18g	g per day for Men 19-50 years
Fiber	40.6% 15.4g	149% 56.7g	38g per day for Men 19-50 years
Protein	60.7% 34g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	156% 1.87mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	122% 19.5mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	135% 6.76mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	178% 2.3mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22.7% 91μg	50% 200μg	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	NA	775% 116mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Almonds	Recommended Dietary Allowance
Calcium	15% 150mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	140% 1.26mg	520% 4.68mg	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	102% 8.16mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	154% 649mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	738% 17mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	171% 1197mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	35.8% 1216mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	NA	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	83.3% 9.16mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.5% 56g	0.54% 20g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 2 times more Vitamin B1, 3.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Almonds.
• While Almonds contain 26.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Raw Medium-grain Brown Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Brown Rice vs Almonds:

• Raw Medium-grain Brown Rice has 1.7 times more Manganese than Almonds.
• While Almonds contain 8.2 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 1 pound:

• Raw Medium-grain Brown Rice has 13.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 18.6 times more Fat, 7.1 times more Saturated Fat, 13.4 times more Omega 6, 3.7 times more Fiber and 2.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.