Comparing Nutrients in 7 ounces Almonds VS Cooked Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	39.6% 1149kcal	8.4% 244kcal	2900kcal per day for Men 19-50 years
Fat	102% 99g	2% 1.92g	97g per day for Men 19-50 years
Saturated Fat	23.6% 7.54g	1.6% 0.52g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.36% 0.022g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	4.14% 0.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	33% 42.8g	39% 50.8g	130g per day for Men 19-50 years
Sugars	12% 8.63g	0.66% 0.48g	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	0.3% 0.22g	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	% 0.34g	% 0g	g per day for Men 19-50 years
Sucrose	% 7.84g	% 0.48g	g per day for Men 19-50 years
Fiber	65.3% 25g	8.36% 3.18g	38g per day for Men 19-50 years
Protein	75% 42g	9.7% 5.44g	56g per day for Men 19-50 years

Vitamins

	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	34% 0.41mg	29.4% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	174% 2.26mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.18mg	31.8% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.7% 0.93mg	15% 0.75mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	21% 0.27mg	18.8% 0.24mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	377% 113μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	22% 87.3μg	4.47% 18μg	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	339% 51mg	2.25% 0.34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	53.4% 534mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	227% 2.05mg	23.4% 0.21mg	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	92% 7.36mg	14% 1.1mg	8mg per day for Men 19-50 years
Magnesium	128% 536mg	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	188% 4.32mg	84% 1.93mg	2.3mg per day for Men 19-50 years
Molybdenum	200% 90μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	29% 204mg	700mg per day for Men 19-50 years
Potassium	42.8% 1455mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	21% 11.5μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	56.3% 6.2mg	13% 1.4mg	11mg per day for Men 19-50 years
Water	0.24% 8.75g	3.77% 139g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Almonds vs Cooked Long-grain Brown Rice:

• Almonds have 16.5 times more Vitamin B2, 1.4 times more Vitamin B3, 1.2 times more Vitamin B5, 4.9 times more Vitamin B9 and 150.8 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Almonds and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both 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 7 oz.

Comparing minerals per 7 ounces for Almonds vs Cooked Long-grain Brown Rice:

• Almonds have 89.7 times more Calcium, 9.7 times more Copper, 6.6 times more Iron, 6.9 times more Magnesium, 2.2 times more Manganese, 4.7 times more Phosphorus, 8.5 times more Potassium and 4.4 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 1.4 times more Selenium and 15.9 times more Water than Almonds.

Comparison of macro-nutrients per 7 ounces:

• Almonds have 4.7 times more Energy, 51.5 times more Fat, 14.6 times more Saturated Fat, 34.7 times more Omega 6, 18.1 times more Sugars, 7.8 times more Fiber and 7.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Almonds and Cooked Long-grain Brown Rice have similar amounts of Carbohydrate per 7 oz.
• Both Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.