Comparing Nutrients in 14 ounces Roasted Almonds VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Roasted Almonds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	82% 2373kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	215% 209g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	50.8% 16.2g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	302% 51.4g	3% 0.51g	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	242% 315g	130g per day for Men 19-50 years
Sugars	26.6% 19.3g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 19g	NA	g per day for Men 19-50 years
Fiber	114% 43.3g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	149% 83g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Enriched Medium-grain White Rice	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	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	365% 4.75mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	90% 14.4mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.5% 1.27mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41.5% 0.54mg	44.3% 0.58mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	106% 1064mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	485% 4.36mg	48.5% 0.44mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	385% 8.86mg	190% 4.37mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	83.2% 2830mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.79% 12mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	119% 13mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	0.26% 9.57g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Enriched Medium-grain White Rice per 14 oz

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

Lets compare vitamin content per 14 ounces of Roasted Almonds vs Enriched Medium-grain White Rice:

• 14 ounces of Roasted Almonds have 24.9 times more Vitamin B2 and 217.3 times more Vitamin E than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 7.5 times more Vitamin B1, 1.4 times more Vitamin B3, 4.2 times more Vitamin B5 and 4.2 times more Vitamin B9 than Dry Roasted Almonds.
• Both Roasted Almonds and Enriched Medium-grain White Rice provide similar amounts of Vitamin B6 per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Roasted Almonds vs Enriched Medium-grain White Rice:

• 14 ounces of Roasted Almonds have 29.8 times more Calcium, 10 times more Copper, 8 times more Magnesium, 2 times more Manganese, 4.4 times more Phosphorus, 8.3 times more Potassium and 2.9 times more Zinc than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 7.6 times more Selenium than Dry Roasted Almonds.
• Both Roasted Almonds and Enriched Medium-grain White Rice contain similar levels of Iron per 14 ounces.
• 14 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Roasted Almonds have 1.7 times more Energy, 90.6 times more Fat, 25.9 times more Saturated Fat, 101.1 times more Omega 6, 7.8 times more Fiber and 3.2 times more Protein than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 3.8 times more Carbohydrate than Dry Roasted Almonds.
• 14 ounces of Enriched Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 in 14 ounces.