Comparing Nutrients in 100 grams Long-grain Brown Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Almond paste	8%	52%	40%

Macro Nutrients

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Energy	12.7% 367kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	3.3% 3.2g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	1.85% 0.59g	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	2% 0.032g	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	5.7% 0.97g	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	58.7% 76.3g	36.8% 48g	130g per day for Men 19-50 years
Sugars	0.91% 0.66g	50% 36.3g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.66g	NA	g per day for Men 19-50 years
Fiber	9.47% 3.6g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	13.5% 7.54g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45% 0.54mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.3% 0.095mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	40.6% 6.5mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.2% 1.06mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36.7% 0.48mg	2.77% 0.036mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	16.6% 5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.75% 23μg	18.3% 73μg	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	0.11% 0.1mg	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	4% 0.6mg	90% 13.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.5% 0.6μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Almond paste	Recommended Dietary Allowance
Calcium	0.9% 9mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	33.6% 0.3mg	50.4% 0.45mg	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	16% 1.3mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	27.6% 116mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	124% 2.85mg	37.2% 0.86mg	2.3mg per day for Men 19-50 years
Molybdenum	142% 64μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	44.4% 311mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	7.35% 250mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	31% 17μg	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	19.4% 2.13mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Long-grain Brown Rice VS Almond paste per 100 g

Compare the macro and micronutrient content in 100 g of Long-grain Brown Rice versus 100 g of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Long-grain Brown Rice vs Almond paste:

• 100 grams of Long-grain Brown Rice have 6.6 times more Vitamin B1, 4.6 times more Vitamin B3, 9.4 times more Vitamin B5 and 13.3 times more Vitamin B6 than Almond paste.
• While 100 g of Almond paste contain 4.4 times more Vitamin B2, 3.2 times more Vitamin B9 and 22.6 times more Vitamin E than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Long-grain Brown Rice vs Almond paste:

• 100 grams of Long-grain Brown Rice have 3.3 times more Manganese, 1.2 times more Phosphorus, 4.1 times more Selenium and 1.4 times more Zinc than Almond paste.
• While 100 g of Almond paste contain 19.1 times more Calcium, 1.5 times more Copper and 1.3 times more Potassium than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste contain similar levels of Iron and Magnesium per 100 grams.
• 100 grams of Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Long-grain Brown Rice have 1.6 times more Carbohydrate than Almond paste.
• While 100 g of Almond paste contain 8.7 times more Fat, 4.4 times more Saturated Fat, 6.2 times more Omega 3, 5.8 times more Omega 6, 54.9 times more Sugars and 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Long-grain Brown Rice and Almond paste offer comparable quantities of Energy and Protein per 100 grams.