Comparing Nutrients in 300 calories Long-grain Brown Rice VS Almond paste

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Almond paste: 65.5g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 300 calories - Long-grain Brown Rice or Almond paste?

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	18.7% 18g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	5.4% 1.72g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	8.15% 0.13g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	21.5% 3.65g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	24% 31.3g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	32.8% 23.7g	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	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	% 0.54g	NA	g per day for Men 19-50 years
Fiber	7.74% 2.94g	8.27% 3.14g	38g per day for Men 19-50 years
Protein	11% 6.16g	10.5% 5.9g	56g per day for Men 19-50 years

Vitamins

	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	37% 0.44mg	4.48% 0.054mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	5.82% 0.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	1.5% 0.074mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	1.8% 0.024mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	12% 48μg	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	0.073% 0.066mg	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	3.27% 0.49mg	59% 8.87mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	33% 0.3mg	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	13% 1.05mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	20.3% 85mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	24.4% 0.56mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	24% 169mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	6.05% 206mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	5% 2.75μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.39% 5.9mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	0.25% 9.22g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Almond Paste Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Long-grain Brown Rice or Almond paste?

Lets compare vitamin content per 300 calories of Long-grain Brown Rice vs Almond paste:

• 300 calories of Long-grain Brown Rice have 8.2 times more Vitamin B1, 5.7 times more Vitamin B3, 11.7 times more Vitamin B5 and 16.5 times more Vitamin B6 than Almond paste.
• While 300 kcal of Almond paste contain 3.5 times more Vitamin B2, 2.5 times more Vitamin B9 and 18.1 times more Vitamin E than Raw Long-grain Brown Rice.
• 300 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Almond paste have insufficient amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6
• Both Raw 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 300 calories.

Comparing minerals per 300 calories for Long-grain Brown Rice vs Almond paste:

• 300 calories of Long-grain Brown Rice have 4.2 times more Manganese, 1.5 times more Phosphorus, 5.1 times more Selenium and 1.8 times more Zinc than Almond paste.
• While 300 kcal of Almond paste contain 15.3 times more Calcium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste contain similar levels of Copper, Iron, Magnesium and Potassium per 300 calories.
• 300 calories of Long-grain Brown Rice lack sufficient amounts of Calcium
• 300 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Long-grain Brown Rice have 2 times more Carbohydrate than Almond paste.
• While 300 kcal of Almond paste contain 6.9 times more Fat, 5 times more Omega 3, 4.6 times more Omega 6 and 44 times more Sugars than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste offer comparable quantities of Energy, Fiber and Protein per 300 calories.
• 300 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6