Comparing Nutrients in 500 calories Almonds VS Long-grain Brown Rice

Weight per 500 calories

• Almonds: 86.4g
• Long-grain Brown Rice: 136g

Almonds have 1.6 times more energy per 100g than Long-grain Brown Rice. It has very high energy density when compared to other foods. Raw Long-grain Brown Rice having high energy density.

Which food has more nutrients per 500 calories - Almonds or Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.76% 1.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	80% 104g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	1.24% 0.9g	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	0.13% 0.095g	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	% 0.15g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.9g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	13% 4.9g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Almonds	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	14.8% 0.18mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	7.83% 31.3μg	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	148% 22mg	5.45% 0.82mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.68% 0.82μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	23.2% 232mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	45.7% 0.41mg	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	40% 3.2mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	193% 87μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.43% 16g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Long-grain Brown Rice:

• Almonds have 7.6 times more Vitamin B2, 7.2 times more Vitamin B7, 1.2 times more Vitamin B9 and 27.1 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 4.2 times more Vitamin B1, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 5.5 times more Vitamin B6 than Almonds.
• Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Long-grain Brown Rice:

• Almonds have 18.9 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium and 1.9 times more Potassium than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.1 times more Manganese, 2.2 times more Molybdenum and 6.6 times more Selenium than Almonds.
• Both Almonds and Raw Long-grain Brown Rice have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 9.9 times more Fat, 4.1 times more Saturated Fat, 8.1 times more Omega 6, 4.2 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 5.6 times more Carbohydrate than Almonds.
• Both Almonds and Raw Long-grain Brown Rice have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.