Comparing Nutrients in 7 ounces Long-grain Brown Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	25% 728kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	73% 95g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	99% 72g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 1.3g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	25% 9.53g	38g per day for Men 19-50 years
Protein	26.7% 15g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	89.5% 1.07mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	5.5% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.9μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11.4% 45.6μg	36.2% 145μg	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	0.22% 0.2mg	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	7.94% 1.2mg	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.99% 1.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	1.8% 18mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	100% 0.9mg	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	32% 2.56mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	282% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	88% 617mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Almond paste per 7 oz

Compare the macro and micronutrient content in 7 oz of Long-grain Brown Rice versus 7 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Long-grain Brown Rice vs Almond paste:

• 7 ounces of Long-grain Brown Rice have 6.6 times more Vitamin B1, 4.6 times more Vitamin B3, 9.4 times more Vitamin B5 and 13.3 times more Vitamin B6 than Almond paste.
• While 7 oz of Almond paste contain 4.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 22.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Long-grain Brown Rice vs Almond paste:

• 7 ounces of Long-grain Brown Rice have 3.3 times more Manganese, 1.2 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Almond paste.
• While 7 oz of Almond paste contain 19.1 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste contain similar levels of Iron and Magnesium per seven ounces.
• 7 ounces of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Long-grain Brown Rice have 1.6 times more Carbohydrate than Almond paste.
• While 7 oz of Almond paste contain 8.7 times more Fat, 4.4 times more Saturated Fat, 6.2 times more Omega 3, 5.8 times more Omega 6, 54.9 times more Sugars and 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste offer comparable quantities of Energy and Protein per seven ounces.