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

Weight per 500 calories

• Cooked Long-grain Brown Rice: 407g
• Almonds: 86.4g

Almonds have 4.7 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is very high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Long-grain Brown Rice	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.07% 3.94g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	3.3% 1.06g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	2.8% 0.045g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	8.5% 1.44g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.35% 0.98g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	% 0.98g	% 3.4g	g per day for Men 19-50 years
Fiber	17% 6.5g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	20% 11g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain 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	60.3% 0.72mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.6% 0.28mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65% 10.4mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.54mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.15% 36.6μg	9.5% 38μg	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	4.6% 0.69mg	148% 22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.81μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Almonds	Recommended Dietary Allowance
Calcium	1.2% 12mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	48% 0.43mg	99% 0.89mg	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	28.5% 2.28mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	37.7% 159mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	172% 3.96mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60% 419mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	10.3% 350mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	43% 23.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	1.1% 16.3mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	26.2% 2.9mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	7.72% 286g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 4.1 times more Vitamin B1, 3.3 times more Vitamin B3, 3.8 times more Vitamin B5 and 4.2 times more Vitamin B6 than Almonds.
• While Almonds contain 3.5 times more Vitamin B2 and 32 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almonds have similar amounts of Vitamin B9 per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

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

• Cooked Long-grain Brown Rice has 2.1 times more Manganese, 6.7 times more Selenium and 75 times more Water than Almonds.
• While Almonds contain 19 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 1.8 times more Potassium than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almonds have similar amounts of Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked Long-grain Brown Rice has 5.6 times more Carbohydrate than Almonds.
• While Almonds contain 10.9 times more Fat, 3.1 times more Saturated Fat, 7.4 times more Omega 6, 3.9 times more Sugars, 1.7 times more Fiber and 1.6 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Almonds have similar amounts of Energy per 500 kcal.
• Both Cooked Long-grain Brown Rice as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.