Comparing Nutrients in 7 ounces Brown Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Almonds	14%	72%	14%

Macro Nutrients

	Brown Rice	Almonds	Recommended Dietary Allowance
Energy	24.8% 718kcal	39.6% 1149kcal	2900kcal per day for Men 19-50 years
Fat	5.5% 5.3g	102% 99g	97g per day for Men 19-50 years
Saturated Fat	3.32% 1.06g	23.6% 7.54g	32g per day for Men 19-50 years
Omega 3	5.1% 0.081g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	10.7% 1.82g	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	116% 151g	33% 42.8g	130g per day for Men 19-50 years
Sugars	NA	12% 8.63g	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	NA	0.3% 0.22g	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	NA	% 0.34g	g per day for Men 19-50 years
Sucrose	NA	% 7.84g	g per day for Men 19-50 years
Fiber	17.8% 6.75g	65.3% 25g	38g per day for Men 19-50 years
Protein	26.6% 15g	75% 42g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	68.3% 0.82mg	34% 0.41mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.56% 0.085mg	174% 2.26mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.4% 8.55mg	45% 7.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	59% 2.96mg	18.7% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	77.7% 1mg	21% 0.27mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	377% 113μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.92% 39.7μg	22% 87.3μg	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	NA	339% 51mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Almonds	Recommended Dietary Allowance
Calcium	6.55% 65.5mg	53.4% 534mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	227% 2.05mg	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	44.7% 3.57mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	67.6% 284mg	128% 536mg	420mg per day for Men 19-50 years
Manganese	323% 7.43mg	188% 4.32mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	200% 90μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	75% 524mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	15.6% 532mg	42.8% 1455mg	3400mg per day for Men 19-50 years
Selenium	NA	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	56.3% 6.2mg	11mg per day for Men 19-50 years
Water	0.66% 24.5g	0.24% 8.75g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Brown Rice vs Almonds:

• Raw Medium-grain Brown Rice has 2 times more Vitamin B1, 3.2 times more Vitamin B5 and 3.7 times more Vitamin B6 than Almonds.
• While Almonds contain 26.5 times more Vitamin B2 and 2.2 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Almonds have similar amounts of Vitamin B3 per 7 oz.
• Both Raw Medium-grain Brown Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Brown Rice vs Almonds:

• Raw Medium-grain Brown Rice has 1.7 times more Manganese than Almonds.
• While Almonds contain 8.2 times more Calcium, 3.7 times more Copper, 2.1 times more Iron, 1.9 times more Magnesium, 1.8 times more Phosphorus, 2.7 times more Potassium and 1.5 times more Zinc than Raw Medium-grain Brown Rice.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain Brown Rice has 13.7 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 18.6 times more Fat, 7.1 times more Saturated Fat, 13.4 times more Omega 6, 3.7 times more Fiber and 2.8 times more Protein than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.