Comparing Nutrients in 14 ounces Roasted Almonds VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Roasted Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	82% 2373kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64% 83.4g	81.7% 106g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	0% 0g	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	0.055% 0.04g	0% 0g	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	% 0.04g	% 0g	g per day for Men 19-50 years
Sucrose	% 19g	% 0g	g per day for Men 19-50 years
Fiber	114% 43.3g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	149% 83g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25.5% 0.31mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	54.6% 218μg	69.5% 278μg	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% 0mg	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	632% 95mg	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	106% 1064mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	16.3% 0.15mg	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	185% 15mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	59% 1.36mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	267% 1869mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Prepared instant Long-grain White Rice, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Roasted Almonds versus 14 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Prepared instant Long-grain White Rice, enriched:

• 14 ounces of Roasted Almonds have 149.6 times more Vitamin B2, 2.1 times more Vitamin B3, 5.7 times more Vitamin B5, 2.7 times more Vitamin B6 and 2390 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 14 oz of Prepared instant Long-grain White Rice, enriched contain 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B1 per 14 ounces.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Dry Roasted Almonds as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Prepared instant Long-grain White Rice, enriched:

• 14 ounces of Roasted Almonds have 33.5 times more Calcium, 29.7 times more Copper, 2.1 times more Iron, 55.8 times more Magnesium, 6.5 times more Manganese, 12.7 times more Phosphorus, 79.2 times more Potassium and 6.8 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 14 oz of Prepared instant Long-grain White Rice, enriched contain 2.4 times more Selenium than Dry Roasted Almonds.
• 14 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 4.8 times more Energy, 105.1 times more Fat, 240.7 times more Saturated Fat, 761.5 times more Omega 6, more Sugars, 18.2 times more Fiber and 9.6 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 14 oz of Prepared instant Long-grain White Rice, enriched contain 1.3 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Dry Roasted Almonds as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in 14 ounces.