Comparing Nutrients in 5 ounces Roasted Almonds VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	29.2% 848kcal	6% 174kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.4% 1.37g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	1.15% 0.37g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.97% 0.016g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.96% 0.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 29.8g	28% 36.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	0.47% 0.34g	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	0.02% 0.014g	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	% 0.014g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.73g	% 0.34g	g per day for Men 19-50 years
Fiber	40.7% 15.5g	5.97% 2.27g	38g per day for Men 19-50 years
Protein	53% 29.7g	6.94% 3.9g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.1% 0.11mg	21% 0.25mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	7.52% 0.098mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	22.7% 3.63mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13.4% 0.17mg	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	19.5% 78μg	3.2% 12.8μg	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	226% 34mg	1.6% 0.24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.24% 0.28μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	38% 380mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	16.7% 0.15mg	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	66% 5.3mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	13% 55.3mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	60% 1.4mg	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	95% 668mg	21% 146mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	15% 8.22μg	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	9.15% 1mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.7% 100g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Roasted Almonds vs Cooked Long-grain Brown Rice:

• Dry Roasted Almonds have 17.3 times more Vitamin B2, 1.4 times more Vitamin B3, 6.1 times more Vitamin B9 and 140.6 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.3 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Long-grain Brown Rice have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Dry Roasted Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Roasted Almonds vs Cooked Long-grain Brown Rice:

• Dry Roasted Almonds have 89.3 times more Calcium, 10.4 times more Copper, 6.7 times more Iron, 7.2 times more Magnesium, 2.3 times more Manganese, 4.6 times more Phosphorus, 8.3 times more Potassium and 4.7 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.9 times more Selenium and 29.2 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 4.9 times more Energy, 54.2 times more Fat, 15.7 times more Saturated Fat, 36.5 times more Omega 6, 20.3 times more Sugars, 6.8 times more Fiber and 7.6 times more Protein than Cooked Long-grain Brown Rice.
• Both Dry Roasted Almonds and Cooked Long-grain Brown Rice have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.