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Comparing Nutrients in 100 grams Brown RiceVSAlmonds

Macros Ratio

ProteinsFatsCarbs


Brown Rice
8%
7%
85%
Almonds
14%
72%
14%
100 g ▼

Macro Nutrients

Brown RicevsAlmonds
12%
Energy
20%
362 kcalvs579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-50 years
2.76%
Fat
51.5%
2.68 gvs50 gRecommended Dietary Allowance is 97g per day for Men 19-50 years
13%
Protein
37.5%
7.5 gvs21 gRecommended Dietary Allowance is 56g per day for Men 19-50 years
58%
Carbohydrate
16.6%
76 gvs21.6 gRecommended Dietary Allowance is 130g per day for Men 19-50 years
NA
Sugars
6%
NA gvs4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-50 years
8.95%
Fiber
33%
3.4 gvs12.5 gRecommended Dietary Allowance is 38g per day for Men 19-50 years
0%
Cholesterol
0%
0 mgvs0 mgRecommended Dietary Allowance is 290mg per day for Men 19-50 years
1.7%
Saturated Fat
12%
0.54 gvs3.8 gRecommended Dietary Allowance is 32g per day for Men 19-50 years
2.5%
Omega 3
0%
0.04 gvs0 gRecommended Dietary Allowance is 1.6g per day for Men 19-50 years
5.4%
Omega 6
70.6%
0.92 gvs12 gRecommended Dietary Allowance is 17g per day for Men 19-50 years
0.32%
Water
0.12%
12 gvs4.4 gRecommended Dietary Allowance is 3700g per day for Men 19-50 years

Vitamins

Brown RicevsAlmonds
0%
Vitamin A
0%
0 μgvs0 μgRecommended Dietary Allowance is 900μg per day for Men 19-50 years
34%
Thiamine
17.5%
0.41 mgvs0.21 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-50 years
3.08%
Vitamin B2
87.7%
0.04 mgvs1.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
27%
Vitamin B3
22.5%
4.3 mgvs3.6 mgRecommended Dietary Allowance is 16mg per day for Men 19-50 years
39%
Vitamin B6
10.8%
0.51 mgvs0.14 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-50 years
0%
Vitamin B12
0%
0 μgvs0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-50 years
0%
Vitamin C
0%
0 mgvs0 mgRecommended Dietary Allowance is 90mg per day for Men 19-50 years
0%
Vitamin D
0%
0 IUvs0 IURecommended Dietary Allowance is 600IU per day for Men 19-50 years
NA
Vitamin E
171%
NA mgvs25.6 mgRecommended Dietary Allowance is 15mg per day for Men 19-50 years
NA
Vitamin K
0%
NA μgvs0 μgRecommended Dietary Allowance is 120μg per day for Men 19-50 years
5%
Folate
11%
20 μgvs44 μgRecommended Dietary Allowance is 400μg per day for Men 19-50 years

Minerals

Brown RicevsAlmonds
3.3%
Calcium
27%
33 mgvs269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-50 years
31%
Copper
114%
0.28 mgvs1.03 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-50 years
22.5%
Iron
46%
1.8 mgvs3.7 mgRecommended Dietary Allowance is 8mg per day for Men 19-50 years
34%
Magnesium
64%
143 mgvs270 mgRecommended Dietary Allowance is 420mg per day for Men 19-50 years
163%
Manganese
95%
3.74 mgvs2.18 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-50 years
37.7%
Phosphorus
68.7%
264 mgvs481 mgRecommended Dietary Allowance is 700mg per day for Men 19-50 years
7.9%
Potassium
21.6%
268 mgvs733 mgRecommended Dietary Allowance is 3400mg per day for Men 19-50 years
NA
Selenium
7.45%
NA μgvs4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-50 years
0.27%
Sodium
0.07%
4 mgvs1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-50 years
18%
Zinc
28%
2.02 mgvs3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Brown Rice vs Almonds:
Raw Medium-grain Brown Rice has 2 times more Thiamine and 3.6 times more Vitamin B6 than Almonds. While Almonds contain 28.5 times more Vitamin B2 and 2.2 times more Folate than Raw Medium-grain Brown Rice. Both Raw Medium-grain Brown Rice and Almonds have similar amounts of Vitamin B3 per 100 g.

Comparing minerals per 100 grams 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 100 grams:
Raw Medium-grain Brown Rice has 3.5 times more Carbohydrate than Almonds. While Almonds contain 1.6 times more Energy, 18.7 times more Fat, 2.8 times more Protein, 3.7 times more Fiber, 7 times more Saturated Fat and 13 times more Omega 6 than Raw Medium-grain Brown Rice.




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