Comparing Nutrients in 500 calories Brown Rice Flour VS Almonds

Weight per 500 calories

• Brown Rice Flour: 138g
• Almonds: 86.4g

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

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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice Flour	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Brown Rice Flour	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	3.95% 3.83g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	2.4% 0.77g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	3.6% 0.058g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	7.73% 1.3g	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	81% 105g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	1.25% 0.91g	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	NA	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	16.7% 6.34g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	17.8% 9.96g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Brown Rice Flour	Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	51% 0.61mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.48% 0.11mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	54.6% 8.73mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	44% 2.2mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	78% 1mg	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	5.5% 22μg	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	5.5% 0.83mg	148% 22mg	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 Flour	Almonds	Recommended Dietary Allowance
Calcium	1.5% 15mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	35.2% 0.32mg	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	34% 2.73mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	36.7% 154mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	240% 5.53mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	172% 77.4μg	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	66.3% 464mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	11.7% 398mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	24.2% 13.3μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0.73% 11mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	30.7% 3.37mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.1% 3.8g	3700g per day for Men 19-50 years

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

• Brown Rice Flour has 3.4 times more Vitamin B1, 2.8 times more Vitamin B3, 5.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Almonds.
• While Almonds contain 8.9 times more Vitamin B2, 1.7 times more Vitamin B9 and 26.8 times more Vitamin E than Brown Rice Flour.
• Both Brown Rice Flour as well as Almonds have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Brown Rice Flour has 2.9 times more Manganese, 2 times more Molybdenum, 3.8 times more Selenium and 1.3 times more Zinc than Almonds.
• While Almonds contain 15.3 times more Calcium, 2.8 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Brown Rice Flour.
• Both Brown Rice Flour and Almonds have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Brown Rice Flour has 5.7 times more Carbohydrate than Almonds.
• While Almonds contain 11.3 times more Fat, 4.3 times more Saturated Fat, 8.1 times more Omega 6, 4.1 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Brown Rice Flour.
• Both Brown Rice Flour and Almonds have similar amounts of Energy per 500 kcal.
• Both Brown Rice Flour as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.