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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 728kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	6.55% 6.35g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	3.67% 1.17g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	3.97% 0.064g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	11.3% 1.92g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	116% 151g	27% 35g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	12.5% 9.03g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	% 1.3g	% 8.7g	g per day for Men 19-50 years
Fiber	19% 7.14g	55% 21g	38g per day for Men 19-50 years
Protein	26.7% 15g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Oil Roasted Almonds	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	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.5% 0.19mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	80.5% 13mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42% 2.1mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	73% 0.95mg	18% 0.23mg	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	13.4% 53.6μg	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	7.94% 1.2mg	344% 51.5mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.8% 18mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	66.6% 0.6mg	211% 1.9mg	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	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	55% 230mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	246% 5.66mg	212% 4.9mg	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	132% 925mg	700mg per day for Men 19-50 years
Potassium	14.6% 496mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	61.7% 34μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	38.4% 4.23mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.63% 23.4g	0.15% 5.56g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 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.
• While Oil Roasted Almonds contain 8.2 times more Vitamin B2 and 43.3 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oil Roasted Almonds have similar amounts of Vitamin B9 per 7 oz.
• Both Raw Long-grain Brown Rice as well as Oil Roasted 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 Long-grain Brown Rice vs Oil Roasted Almonds:

• Raw Long-grain Brown Rice has 4.2 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Oil Roasted Almonds have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Long-grain Brown Rice has more Omega 3 and 4.3 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 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 Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.