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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Oil Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	29.7% 860kcal	18% 520kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	4.68% 4.54g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	2.6% 0.84g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	8.07% 1.37g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	83% 108g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	1.3% 0.94g	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% 0g	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	% 0.057g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.2g	% 0.94g	g per day for Men 19-50 years
Fiber	39% 15g	13.4% 5.1g	38g per day for Men 19-50 years
Protein	53.7% 30g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	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	11% 0.13mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	57.5% 9.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	52% 0.68mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	23.6% 7.07μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.57% 38.3μg	8.15% 32.6μg	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	245% 37mg	5.67% 0.85mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.71% 0.85μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	41.2% 412mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	47.6% 0.43mg	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	65.2% 5.2mg	23% 1.83mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	39% 164mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	176% 4.04mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	201% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	94% 661mg	63% 441mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	10.4% 354mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	44% 24.2μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	27.4% 3mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	0.45% 16.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Long-grain Brown Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Long-grain Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Oil Roasted Almonds have 8.2 times more Vitamin B2 and 43.3 times more Vitamin E than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 5.9 times more Vitamin B1, 1.8 times more Vitamin B3, 4.6 times more Vitamin B5 and 4 times more Vitamin B6 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Long-grain Brown Rice provide similar amounts of Vitamin B9 per five ounces.
• Both Oil Roasted Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Oil Roasted Almonds have 32.3 times more Calcium, 3.2 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.8 times more Potassium and 1.4 times more Zinc than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain 4.2 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Long-grain Brown Rice contain similar levels of Manganese per five ounces.
• 5 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 1.7 times more Energy, 17.2 times more Fat, 7.1 times more Saturated Fat, 14 times more Omega 6, 6.9 times more Sugars, 2.9 times more Fiber and 2.8 times more Protein than Long-grain Brown Rice.
• While 5 oz of Raw Long-grain Brown Rice contain more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3