Lets compare vitamin content per 14 ounces of Almonds vs Enriched Medium-grain White Rice:
Almonds have 23.7 times more Vitamin B2 and 233 times more Vitamin E than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
Both Almonds and Enriched Medium-grain White Rice have similar amounts of Vitamin B6 per 14 oz.
Both Almonds as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.
Comparing minerals per 14 ounces for Almonds vs Enriched Medium-grain White Rice:
Almonds have 29.9 times more Calcium, 9.4 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 3.7 times more Selenium than Almonds.
Both Almonds and Enriched Medium-grain White Rice have similar amounts of Iron per 14 oz.
Comparison of macro-nutrients per 14 ounces:
Almonds have 1.6 times more Energy, 86.1 times more Fat, 24.1 times more Saturated Fat, 96.3 times more Omega 6, 8.9 times more Fiber and 3.2 times more Protein than Enriched Medium-grain White Rice.
While Enriched Medium-grain White Rice contains 9 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
Both Almonds as well as Enriched Medium-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.