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Comparing Nutrients in 100 grams Brown RiceVS Blanched Almonds

Macros Ratio

Protein Fat Carbs

Brown Rice
8%
7%
85%
Blanched Almonds
14%
75%
11%
100 g ▼

Macro Nutrients

12.5%362kcal
Energy
20.3%590kcal
362 kcalvs590 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.76%2.68g
Fat
54%52.5g
2.68 gvs52.5 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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1.68%0.54g
Saturated Fat
12.4%3.95g
0.54 gvs3.95 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.56%0.041g
Omega 3
0.25%0.004g
0.041 gvs0.004 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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5.4%0.92g
Omega 6
72.7%12.4g
0.92 gvs12.4 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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58.6%76g
Carbohydrate
14.4%18.7g
76 gvs18.7 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
6.4%4.63g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs4.63 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.03g
NA gvs0.03 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%4.46g
NA gvs4.46 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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8.95%3.4g
Fiber
26%9.9g
3.4 gvs9.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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13.4%7.5g
Protein
38.2%21.4g
7.5 gvs21.4 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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34.4%0.41mg
Vitamin B1
16%0.19mg
Thiamine
0.41 mgvs0.19 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.3%0.043mg
Vitamin B2
54.7%0.71mg
Riboflavin
0.043 mgvs0.71 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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27%4.3mg
Vitamin B3
22%3.5mg
Niacin, nicotinic acid, niacinamide
4.3 mgvs3.5 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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29.8%1.5mg
Vitamin B5
6.28%0.31mg
Pantothenic acid
1.5 mgvs0.31 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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39%0.51mg
Vitamin B6
8.85%0.12mg
Pyridoxine
0.51 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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5%20μg
Vitamin B9
12.3%49μg
Folates and Folic Acid
20 μgvs49 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
158%23.8mg
Tocopherols and Tocotrienols
NA mgvs23.8 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

3.3%33mg
Calcium
23.6%236mg
33 mgvs236 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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30.8%0.28mg
Copper
114%1.03mg
0.28 mgvs1.03 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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22.5%1.8mg
Iron
41%3.28mg
1.8 mgvs3.28 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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34%143mg
Magnesium
64%268mg
143 mgvs268 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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163%3.74mg
Manganese
79.8%1.84mg
3.74 mgvs1.84 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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37.7%264mg
Phosphorus
68.7%481mg
264 mgvs481 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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7.9%268mg
Potassium
19.4%659mg
268 mgvs659 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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NA
Selenium
5.8%3.2μg
NA μgvs3.2 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4mg
Sodium
1.27%19mg
4 mgvs19 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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18.4%2.02mg
Zinc
27%2.97mg
2.02 mgvs2.97 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.33%12.4g
Water
0.12%4.5g
12.4 gvs4.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Brown Rice vs Blanched Almonds:
Comparing minerals per 100 grams for Brown Rice vs Blanched Almonds:
Comparison of macro-nutrients per 100 grams:



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