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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Almonds	Recommended Dietary Allowance
Energy	52% 1508kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	47% 15g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	24% 17.3g	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	0.11% 0.079g	0.6% 0.44g	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	% 0.079g	% 0.67g	g per day for Men 19-50 years
Sucrose	% 0.079g	% 15.7g	g per day for Men 19-50 years
Fiber	20% 7.54g	131% 49.6g	38g per day for Men 19-50 years
Protein	55.4% 31g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.68mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	273% 1091μg	43.7% 175μg	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	1.06% 0.16mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Almonds	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	455% 4.1mg	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	313% 25mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	67% 468mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	268% 148μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Dry instant Long-grain White Rice, enriched has 4.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 6.3 times more Vitamin B9 than Almonds.
• While Almonds contain 40.6 times more Vitamin B2 and 640.8 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Almonds have similar amounts of Vitamin B5 and Vitamin B6 per 14 oz.
• Both Dry instant Long-grain White Rice, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

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

• Dry instant Long-grain White Rice, enriched has 1.7 times more Iron and 9.1 times more Selenium than Almonds.
• While Almonds contain 12.2 times more Calcium, 5.8 times more Copper, 19.3 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 27.1 times more Potassium and 2.2 times more Zinc than Dry instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 14 ounces:

• Dry instant Long-grain White Rice, enriched has 5.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• While Almonds contain 1.5 times more Energy, 53.1 times more Fat, 25 times more Saturated Fat, 61 times more Omega 6, 87 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.