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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Long-grain Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Energy	8.4% 244kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.92g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	1.6% 0.52g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	1.36% 0.022g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	4.14% 0.7g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39% 50.8g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	12.7% 9.2g	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	% 0g	% 0.06g	g per day for Men 19-50 years
Sucrose	% 0.48g	% 8.85g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	9.7% 5.44g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29.4% 0.35mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10.5% 0.14mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.8% 5.1mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15% 0.75mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.8% 0.24mg	17.6% 0.23mg	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	4.47% 18μg	24.3% 97μg	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	2.25% 0.34mg	314% 47mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	23.4% 0.21mg	226% 2.04mg	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	14% 1.1mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	18.4% 77.4mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	158% 3.64mg	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	29% 204mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	21% 11.5μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	13% 1.4mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.77% 139g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 1.2 times more Vitamin B5 than Blanched Almonds.
• While Blanched Almonds contain 10.3 times more Vitamin B2, 1.4 times more Vitamin B3, 5.4 times more Vitamin B9 and 139.7 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Blanched Almonds have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Cooked Long-grain Brown Rice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Cooked Long-grain Brown Rice has 1.8 times more Selenium and 15.6 times more Water than Blanched Almonds.
• While Blanched Almonds contain 78.7 times more Calcium, 9.7 times more Copper, 5.9 times more Iron, 6.9 times more Magnesium, 1.9 times more Manganese, 4.7 times more Phosphorus, 7.7 times more Potassium, 4.8 times more Sodium and 4.2 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Cooked Long-grain Brown Rice has 1.4 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 4.8 times more Energy, 54.1 times more Fat, 15.2 times more Saturated Fat, 34.8 times more Omega 6, 19.3 times more Sugars, 6.2 times more Fiber and 7.8 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.