Comparing Nutrients in 100 grams Roasted Almonds VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Roasted Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Energy	20.6% 598kcal	3.86% 112kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.52% 0.17g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.81% 0.013g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.66% 0.28g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	18% 23.5g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	NA	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	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	% 0.01g	NA	g per day for Men 19-50 years
Sucrose	% 4.75g	NA	g per day for Men 19-50 years
Fiber	28.7% 11g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	4.14% 2.32g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked 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	8.5% 0.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	0.92% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	8.3% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	7.84% 0.39mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	11.5% 0.15mg	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	13.8% 55μg	1% 4μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	27% 268mg	1% 10mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	9% 0.081mg	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	6.63% 0.53mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	10.5% 44mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	47.7% 1.1mg	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	67.3% 471mg	11% 77mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	2.32% 79mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	NA	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	5.64% 0.62mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	1.97% 73g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Cooked Brown Rice:

• Dry Roasted Almonds have 99.8 times more Vitamin B2, 2.7 times more Vitamin B3 and 13.8 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Vitamin B1 than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B5 and Vitamin B6 per 100 g.
• Both Dry Roasted Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Cooked Brown Rice:

• Dry Roasted Almonds have 26.8 times more Calcium, 13.6 times more Copper, 7 times more Iron, 6.3 times more Magnesium, 2 times more Manganese, 6.1 times more Phosphorus, 9 times more Potassium and 5.3 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 30.3 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 5.3 times more Energy, 63.3 times more Fat, 24.8 times more Saturated Fat, 45.7 times more Omega 6, 6.1 times more Fiber and 9 times more Protein than Cooked Medium-grain Brown Rice.
• Both Dry Roasted Almonds and Cooked Medium-grain Brown Rice have similar amounts of Carbohydrate per 100 g.
• Both Dry Roasted Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.