Comparing Nutrients in 5 ounces Roasted Almonds VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Roasted Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Energy	29.2% 848kcal	5.47% 159kcal	2900kcal per day for Men 19-50 years
Fat	76.8% 74.5g	1.2% 1.18g	97g per day for Men 19-50 years
Saturated Fat	18% 5.8g	0.73% 0.23g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	1.15% 0.018g	1.6g per day for Men 19-50 years
Omega 6	108% 18.3g	2.36% 0.4g	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	25.6% 33.3g	130g per day for Men 19-50 years
Sugars	9.5% 6.9g	NA	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	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	% 0.014g	NA	g per day for Men 19-50 years
Sucrose	% 6.73g	NA	g per day for Men 19-50 years
Fiber	40.7% 15.5g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	53% 29.7g	5.87% 3.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked 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	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	131% 1.7mg	1.3% 0.017mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.2% 5.16mg	11.8% 1.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.46mg	11% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16.2% 0.21mg	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	1.4% 5.67μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	38% 380mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	173% 1.56mg	12.8% 0.11mg	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	9.4% 0.75mg	8mg per day for Men 19-50 years
Magnesium	94% 395mg	15% 62.4mg	420mg per day for Men 19-50 years
Manganese	138% 3.16mg	67.6% 1.55mg	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	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	29.7% 1011mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	5.15% 2.83μg	NA	55μg per day for Men 19-50 years
Sodium	0.28% 4.25mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	42.7% 4.7mg	8% 0.88mg	11mg per day for Men 19-50 years
Water	0.092% 3.4g	2.8% 103g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 99.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 13.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Dry Roasted Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Dry Roasted Almonds have 26.8 times more Calcium, 13.6 times more Copper, 7 times more Iron, 6.3 times more Magnesium, 2 times more Manganese, 6.1 times more Phosphorus, 9 times more Potassium and 5.3 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 30.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 5 ounces:

• Dry Roasted Almonds have 5.3 times more Energy, 63.3 times more Fat, 24.8 times more Saturated Fat, 45.7 times more Omega 6, 6.1 times more Fiber and 9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Dry Roasted Almonds and Cooked Medium-grain Brown Rice have similar amounts of Carbohydrate per 5 oz.
• Both Dry Roasted Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.