Comparing Nutrients in 500 calories AlmondsVS Brown Rice Flour

Weight per 500 calories

Almonds

86.4g

Brown Rice Flour

138g

Almonds have 1.6 times more energy per 100g than Brown Rice Flour. It has very high energy density when compared to other foods. Brown Rice Flour having high energy density.

Which food has more nutrients per 500 calories - Almonds or Brown Rice Flour?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Brown Rice Flour

85%

500 kcal ▼

Macro Nutrients

Almondsvs Brown Rice Flour

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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44.5%43g

Fat

3.95%3.83g

43 gvs3.83 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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10.3%3.3g

Saturated Fat

2.4%0.77g

3.3 gvs0.77 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.16%0.003g

Omega 3

3.6%0.058g

0.003 gvs0.058 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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62.6%10.6g

Omega 6

7.73%1.3g

10.6 gvs1.3 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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14.3%18.6g

Carbohydrate

81%105g

18.6 gvs105 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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5.2%3.76g

Sugars

1.25%0.91g

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

3.76 gvs0.91 g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.13%0.095g

Fructose

≤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]

0.095 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.15g

Glucose

0.15 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%3.4g

Sucrose

3.4 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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28.4%10.8g

Fiber

16.7%6.34g

10.8 gvs6.34 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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32.6%18.3g

Protein

17.8%9.96g

18.3 gvs9.96 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Almondsvs Brown Rice Flour

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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14.8%0.18mg

Vitamin B1

51%0.61mg

Thiamine

0.18 mgvs0.61 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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75.6%0.98mg

Vitamin B2

8.48%0.11mg

Riboflavin

0.98 mgvs0.11 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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19.5%3.12mg

Vitamin B3

54.6%8.73mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs8.73 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.13%0.41mg

Vitamin B5

44%2.2mg

Pantothenic acid

0.41 mgvs2.2 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.1%0.12mg

Vitamin B6

78%1mg

Pyridoxine

0.12 mgvs1 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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9.5%38μg

Vitamin B9

5.5%22μg

Folates and Folic Acid

38 μgvs22 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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148%22mg

Vitamin E

5.5%0.83mg

Tocopherols and Tocotrienols

22 mgvs0.83 mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Almondsvs Brown Rice Flour

23.2%232mg

Calcium

1.5%15mg

232 mgvs15 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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99%0.89mg

Copper

35.2%0.32mg

0.89 mgvs0.32 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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40%3.2mg

Iron

34%2.73mg

3.2 mgvs2.73 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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55.5%233mg

Magnesium

36.7%154mg

233 mgvs154 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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82%1.9mg

Manganese

240%5.53mg

1.9 mgvs5.53 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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87%39μg

Molybdenum

172%77.4μg

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

39 μgvs77.4 μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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59.3%415mg

Phosphorus

66.3%464mg

415 mgvs464 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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18.6%633mg

Potassium

11.7%398mg

633 mgvs398 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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6.44%3.54μg

Selenium

24.2%13.3μg

3.54 μgvs13.3 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.058%0.86mg

Sodium

0.73%11mg

0.86 mgvs11 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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24.5%2.7mg

Zinc

30.7%3.37mg

2.7 mgvs3.37 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.8g

Water

0.45%16.5g

3.8 gvs16.5 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Almonds vs Brown Rice Flour:

Almonds have 8.9 times more Vitamin B2, 1.7 times more Vitamin B9 and 26.8 times more Vitamin E than Brown Rice Flour.
While Brown Rice Flour contains 3.4 times more Vitamin B1, 2.8 times more Vitamin B3, 5.4 times more Vitamin B5 and 8.6 times more Vitamin B6 than Almonds.
Both Almonds as well as Brown Rice Flour have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Brown Rice Flour:

Almonds have 15.3 times more Calcium, 2.8 times more Copper, 1.5 times more Magnesium and 1.6 times more Potassium than Brown Rice Flour.
While Brown Rice Flour contains 2.9 times more Manganese, 2 times more Molybdenum, 3.8 times more Selenium and 1.3 times more Zinc than Almonds.
Both Almonds and Brown Rice Flour have similar amounts of Iron and Phosphorus per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Almonds have 11.3 times more Fat, 4.3 times more Saturated Fat, 8.1 times more Omega 6, 4.1 times more Sugars, 1.7 times more Fiber and 1.8 times more Protein than Brown Rice Flour.
While Brown Rice Flour contains 5.7 times more Carbohydrate than Almonds.
Both Almonds and Brown Rice Flour have similar amounts of Energy per 500 kcal.
Both Almonds as well as Brown Rice Flour have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

AlmondsVS Blanched AlmondsBrown Rice FlourVS Blanched AlmondsAlmondsVS Dry Corn Gluten-free PastaBrown Rice FlourVS Dry Corn Gluten-free Pasta

Compare Foods

Comparing Nutrients in 500 calories AlmondsVS Brown Rice Flour

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Brown Rice Flour?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: