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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	20.6% 598kcal	12.7% 367kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	3.3% 3.2g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	1.85% 0.59g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	2% 0.032g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	5.7% 0.97g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	58.7% 76.3g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.91% 0.66g	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	0.014% 0.01g	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	% 0.01g	% 0g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.66g	g per day for Men 19-50 years
Fiber	28.7% 11g	9.47% 3.6g	38g per day for Men 19-50 years
Protein	37.4% 21g	13.5% 7.54g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	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	6.4% 0.077mg	45% 0.54mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	7.3% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	40.6% 6.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	21.2% 1.06mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	36.7% 0.48mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	16.6% 5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	13.8% 55μg	5.75% 23μg	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	159% 24mg	4% 0.6mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.5% 0.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	27% 268mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	33.6% 0.3mg	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	46.6% 3.73mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	27.6% 116mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	124% 2.85mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	142% 64μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67.3% 471mg	44.4% 311mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	7.35% 250mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	31% 17μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	19.4% 2.13mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.32% 12g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 12.6 times more Vitamin B2, 2.4 times more Vitamin B9 and 39.8 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 7 times more Vitamin B1, 1.8 times more Vitamin B3, 3.3 times more Vitamin B5 and 3.5 times more Vitamin B6 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

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

• Dry Roasted Almonds have 29.8 times more Calcium, 3.6 times more Copper, 2.9 times more Iron, 2.4 times more Magnesium, 1.5 times more Phosphorus, 2.9 times more Potassium and 1.6 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.3 times more Manganese and 8.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.6 times more Energy, 16.4 times more Fat, 6.9 times more Saturated Fat, 13.4 times more Omega 6, 7.4 times more Sugars, 3 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 3.2 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.