Comparing Nutrients in 500 calories Almonds VS Cooked Brown Rice

Weight per 500 calories

• Almonds: 86.4g
• Cooked Brown Rice: 446g

Almonds have 5.2 times more energy per 100g than Cooked Brown Rice. It has very high energy density when compared to other foods. Cooked Medium-grain Brown Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	3.63% 0.058g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	7.43% 1.26g	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	80.7% 105g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	NA	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	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 3.4g	NA	g per day for Men 19-50 years
Fiber	28.4% 10.8g	21% 8.04g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18.5% 10.4g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked 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	38% 0.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	4.12% 0.054mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	37% 5.94mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	35% 1.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	51% 0.67mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	4.46% 18μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	23.2% 232mg	4.46% 44.6mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	40% 0.36mg	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	29.6% 2.37mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	46.8% 196mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	213% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	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	49% 344mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	10.4% 353mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	NA	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.3% 4.46mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	8.8% 326g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Cooked Brown Rice:

• Almonds have 18.3 times more Vitamin B2 and 2.1 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Vitamin B1, 1.9 times more Vitamin B3, 4.3 times more Vitamin B5 and 5.6 times more Vitamin B6 than Almonds.
• Both Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Cooked Brown Rice:

• Almonds have 5.2 times more Calcium, 2.5 times more Copper, 1.4 times more Iron, 1.2 times more Phosphorus and 1.8 times more Potassium than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 2.6 times more Manganese and 85.5 times more Water than Almonds.
• Both Almonds and Cooked Medium-grain Brown Rice have similar amounts of Magnesium and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Almonds have 11.6 times more Fat, 4.5 times more Saturated Fat, 8.4 times more Omega 6, 1.3 times more Fiber and 1.8 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 5.6 times more Carbohydrate than Almonds.
• Both Almonds and Cooked Medium-grain Brown Rice have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.