Comparing Nutrients in 14 ounces Enriched Regular Long-grain White Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	50% 1449kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	47% 15g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	% 0.32g	% 15.7g	g per day for Men 19-50 years
Fiber	13.6% 5.16g	131% 49.6g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	191% 2.3mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	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

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Calcium	11% 111mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	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	214% 17mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	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	65.2% 456mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.25% 46g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Enriched Regular Long-grain White Rice has 2.8 times more Vitamin B1, 2.1 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
• While Almonds contain 23.2 times more Vitamin B2 and 233 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice vs Almonds:

• Enriched Regular Long-grain White Rice has 3.7 times more Selenium than Almonds.
• While Almonds contain 9.6 times more Calcium, 4.7 times more Copper, 10.8 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 6.4 times more Potassium and 2.9 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enriched Regular Long-grain White Rice has 10.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 75.7 times more Fat, 21.1 times more Saturated Fat, 84.4 times more Omega 6, 36.3 times more Sugars, 9.6 times more Fiber and 3 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.