Comparing Nutrients in 500 calories Long-grain Brown Rice VS Almond paste

Weight per 500 calories

• Long-grain Brown Rice: 136g
• Almond paste: 109g

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

Discover which food has more nutrients per 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	4.5% 4.36g	31.2% 30.3g	97g per day for Men 19-50 years
Saturated Fat	2.5% 0.81g	8.97% 2.87g	32g per day for Men 19-50 years
Omega 3	2.72% 0.044g	13.6% 0.22g	1.6g per day for Men 19-50 years
Omega 6	7.76% 1.3g	36% 6.1g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	80% 104g	40% 52g	130g per day for Men 19-50 years
Sugars	1.24% 0.9g	54.6% 39.6g	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	% 0.9g	NA	g per day for Men 19-50 years
Fiber	13% 4.9g	13.8% 5.24g	38g per day for Men 19-50 years
Protein	18.3% 10.3g	17.5% 9.83g	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	61.4% 0.74mg	7.46% 0.09mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.96% 0.13mg	34.8% 0.45mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	55.3% 8.85mg	9.7% 1.55mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.44mg	2.47% 0.12mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	3.02% 0.039mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	22.7% 6.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.83% 31.3μg	20% 79.7μg	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	0.12% 0.11mg	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	5.45% 0.82mg	99% 14.8mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.68% 0.82μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	1.23% 12.3mg	18.8% 188mg	1000mg per day for Men 19-50 years
Copper	45.7% 0.41mg	55% 0.5mg	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	22% 1.76mg	22% 1.75mg	8mg per day for Men 19-50 years
Magnesium	37.6% 158mg	33.8% 142mg	420mg per day for Men 19-50 years
Manganese	169% 3.9mg	40.6% 0.93mg	2.3mg per day for Men 19-50 years
Molybdenum	193% 87μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	60.5% 424mg	40.2% 282mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	10% 343mg	3400mg per day for Men 19-50 years
Selenium	42.4% 23.3μg	8.34% 4.6μg	55μg per day for Men 19-50 years
Sodium	0.45% 6.8mg	0.66% 9.83mg	1500mg per day for Men 19-50 years
Zinc	26.4% 2.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.42% 15.4g	3700g per day for Men 19-50 years

Long-grain Brown Rice VS Almond Paste Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Long-grain Brown Rice or Almond paste?

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

• 500 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 500 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.
• 500 calories of Long-grain Brown Rice have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 500 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 500 calories.

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

• 500 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 500 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 500 calories.
• 500 calories of Long-grain Brown Rice lack sufficient amounts of Calcium
• 500 calories of Almond paste lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Long-grain Brown Rice have 2 times more Carbohydrate than Almond paste.
• While 500 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 500 calories.
• 500 calories of Long-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6