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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Medium-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	49.3% 1429kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	47% 15g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	131% 49.6g	38g per day for Men 19-50 years
Protein	47% 26.2g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-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	14.7% 0.19mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Almonds	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	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	216% 17.3mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	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	61.2% 429mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	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	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.4% 51g	0.47% 17.5g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
• While Almonds contain 23.7 times more Vitamin B2 and 233 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Almonds have similar amounts of Vitamin B6 per 14 oz.
• Both Enriched Medium-grain White Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Enriched Medium-grain White Rice has 3.7 times more Selenium than Almonds.
• While Almonds contain 29.9 times more Calcium, 9.4 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Almonds have similar amounts of Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enriched Medium-grain White Rice has 9 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 86.1 times more Fat, 24.1 times more Saturated Fat, 96.3 times more Omega 6, 8.9 times more Fiber and 3.2 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.