Comparing Nutrients in 100 calories Roasted Almonds VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Roasted Almonds: 16.7g
• Cooked Long-grain Brown Rice: 81.3g

Roasted Almonds have 4.9 times more energy per 100g than Cooked Long-grain Brown Rice. It has very high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	16% 20.8g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.27% 0.2g	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	0.002% 0.002g	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	% 0.002g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.79g	% 0.2g	g per day for Men 19-50 years
Fiber	4.8% 1.82g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Roasted 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	1.07% 0.013mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	7.7% 0.1mg	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	2.3% 9.2μg	1.83% 7.3μg	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	26.6% 4mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	9.58% 0.086mg	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	7.8% 0.62mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	34.4% 0.79mg	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	11.3% 78.8mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Almonds vs Cooked Long-grain Brown Rice:

• Dry Roasted Almonds have 3.6 times more Vitamin B2, 1.3 times more Vitamin B9 and 28.9 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 11.2 times more Vitamin B1, 3.4 times more Vitamin B3, 5.8 times more Vitamin B5 and 4.4 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted 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 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Cooked Long-grain Brown Rice:

• Dry Roasted Almonds have 18.4 times more Calcium, 2.1 times more Copper, 1.4 times more Iron, 1.5 times more Magnesium and 1.7 times more Potassium than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.1 times more Manganese, 14.1 times more Selenium and 141.8 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Long-grain Brown Rice have similar amounts of Phosphorus and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 11.1 times more Fat, 3.2 times more Saturated Fat, 7.5 times more Omega 6, 4.2 times more Sugars, 1.4 times more Fiber and 1.6 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 5.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Long-grain Brown Rice have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.