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

Macros Ratio

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

Macro Nutrients

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

Vitamins

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

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

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

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Prepared instant Long-grain White Rice, enriched and Dry Roasted Almonds have similar amounts of Vitamin B1 per 14 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry Roasted 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 Prepared instant Long-grain White Rice, enriched vs Roasted Almonds:

• Prepared instant Long-grain White Rice, enriched has 2.4 times more Selenium and 29.2 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.

Comparison of macro-nutrients per 14 ounces:

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 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.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.