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

Weight per 500 calories

• Oil Roasted Almonds: 82.4g
• Long-grain Brown Rice: 136g

Oil Roasted Almonds have 1.7 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.

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Long-grain Brown Rice?

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	47% 45.4g	4.5% 4.36g	97g per day for Men 19-50 years
Saturated Fat	11% 3.47g	2.5% 0.81g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.72% 0.044g	1.6g per day for Men 19-50 years
Omega 6	65.5% 11g	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	11.2% 14.6g	80% 104g	130g per day for Men 19-50 years
Sugars	5.17% 3.75g	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% 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	% 0.033g	% 0g	g per day for Men 19-50 years
Sucrose	% 3.6g	% 0.9g	g per day for Men 19-50 years
Fiber	22.8% 8.65g	13% 4.9g	38g per day for Men 19-50 years
Protein	31.2% 17.5g	18.3% 10.3g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	6.3% 0.076mg	61.4% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	9.96% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3mg	55.3% 8.85mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.77% 0.19mg	29% 1.44mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.48% 0.097mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	22.7% 6.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.56% 22.2μg	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	143% 21.4mg	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

	Oil Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	24% 240mg	1.23% 12.3mg	1000mg per day for Men 19-50 years
Copper	87.4% 0.79mg	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	38% 3.03mg	22% 1.76mg	8mg per day for Men 19-50 years
Magnesium	53.7% 226mg	37.6% 158mg	420mg per day for Men 19-50 years
Manganese	88% 2.03mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	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	55% 384mg	60.5% 424mg	700mg per day for Men 19-50 years
Potassium	17% 576mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	6.14% 3.38μg	42.4% 23.3μg	55μg per day for Men 19-50 years
Sodium	0.055% 0.82mg	0.45% 6.8mg	1500mg per day for Men 19-50 years
Zinc	23% 2.53mg	26.4% 2.9mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	0.43% 16g	3700g per day for Men 19-50 years

Oil Roasted Almonds VS Long-grain Brown Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Oil Roasted Almonds or Long-grain Brown Rice?

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

• 500 calories of Oil Roasted Almonds have 5 times more Vitamin B2 and 26.2 times more Vitamin E than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 9.7 times more Vitamin B1, 2.9 times more Vitamin B3, 7.7 times more Vitamin B5 and 6.7 times more Vitamin B6 than Oil Roasted Almonds.
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Oil Roasted Almonds have 19.5 times more Calcium, 1.9 times more Copper, 1.7 times more Iron, 1.4 times more Magnesium and 1.7 times more Potassium than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 1.9 times more Manganese and 6.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Long-grain Brown Rice contain similar levels of Phosphorus and Zinc per 500 calories.
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Oil Roasted Almonds have 10.4 times more Fat, 4.3 times more Saturated Fat, 8.4 times more Omega 6, 1.8 times more Fiber and 1.7 times more Protein than Long-grain Brown Rice.
• While 500 kcal of Raw Long-grain Brown Rice contain 7.1 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Long-grain Brown Rice offer comparable quantities of Energy per 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Long-grain Brown Rice provide inadequate amounts of Omega 3 in 500 calories.