Comparing Nutrients in 500 calories Brown Rice VS Blanched Almonds

Weight per 500 calories

• Brown Rice: 138g
• Blanched Almonds: 84.7g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	3.54% 0.057g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.46% 1.27g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81% 105g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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	NA	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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	12.4% 4.7g	22% 8.4g	38g per day for Men 19-50 years
Protein	18.5% 10.4g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47.5% 0.57mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.57% 0.059mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.95mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	41% 2.06mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54% 0.7mg	7.5% 0.097mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	6.9% 27.6μg	10.4% 41.5μg	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	NA	134% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Calcium	4.56% 45.6mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	42.5% 0.38mg	97% 0.87mg	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	31% 2.5mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	47% 198mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	225% 5.17mg	67.6% 1.56mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	52% 365mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	11% 370mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	NA	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.37% 5.52mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	25.4% 2.8mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.46% 17g	0.1% 3.82g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 3.5 times more Vitamin B1, 2 times more Vitamin B3, 7.7 times more Vitamin B5 and 7.2 times more Vitamin B6 than Blanched Almonds.
• While Blanched Almonds contain 10.1 times more Vitamin B2 and 1.5 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Raw Medium-grain Brown Rice has 3.3 times more Manganese than Blanched Almonds.
• While Blanched Almonds contain 4.4 times more Calcium, 2.3 times more Copper and 1.5 times more Potassium than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Blanched Almonds have similar amounts of Iron, Magnesium, Phosphorus and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Medium-grain Brown Rice has 6.6 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 12 times more Fat, 4.5 times more Saturated Fat, 8.3 times more Omega 6, 1.8 times more Fiber and 1.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Medium-grain Brown Rice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.