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Comparing Nutrients in 500 calories Brown RiceVS Almonds

Weight per 500 calories

Brown Rice
138g
Almonds
86.4g

Almonds have 1.6 times more energy per unit of mass than Raw Medium-grain Brown Rice, which is very high in comparison to other foods. Brown Rice having high energy density.

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

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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3.8%3.7g
Fat
44.5%43g
3.7 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.3%0.74g
Saturated Fat
10.3%3.3g
0.74 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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3.54%0.057g
Omega 3
0.16%0.003g
0.057 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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7.46%1.27g
Omega 6
62.6%10.6g
1.27 gvs10.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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81%105g
Carbohydrate
14.3%18.6g
105 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.13%0.095g
≤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]
NA gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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12.4%4.7g
Fiber
28.4%10.8g
4.7 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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18.5%10.4g
Protein
32.6%18.3g
10.4 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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47.5%0.57mg
Vitamin B1
14.8%0.18mg
Thiamine
0.57 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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4.57%0.059mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.059 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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37%5.95mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
5.95 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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41%2.06mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
2.06 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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54%0.7mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.7 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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6.9%27.6μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
27.6 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
148%22mg
Tocopherols and Tocotrienols
NA mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.56%45.6mg
Calcium
23.2%232mg
45.6 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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42.5%0.38mg
Copper
99%0.89mg
0.38 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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31%2.5mg
Iron
40%3.2mg
2.5 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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47%198mg
Magnesium
55.5%233mg
198 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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225%5.17mg
Manganese
82%1.9mg
5.17 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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52%365mg
Phosphorus
59.3%415mg
365 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11%370mg
Potassium
18.6%633mg
370 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
6.44%3.54μg
NA μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.37%5.52mg
Sodium
0.058%0.86mg
5.52 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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25.4%2.8mg
Zinc
24.5%2.7mg
2.8 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.46%17g
Water
0.1%3.8g
17 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Brown Rice vs Almonds:
Comparing minerals per 500 calories for Brown Rice vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: