Comparing Nutrients in 1 kilogram Almonds VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	200% 5790kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	515% 499g	2.9% 2.8g	97g per day for Men 19-50 years
Saturated Fat	119% 38g	2.4% 0.77g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	725% 123g	3.65% 0.62g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	166% 216g	217% 282g	130g per day for Men 19-50 years
Sugars	60% 43.5g	0.69% 0.5g	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	1.5% 1.1g	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	% 1.7g	NA	g per day for Men 19-50 years
Sucrose	% 39.5g	NA	g per day for Men 19-50 years
Fiber	329% 125g	10.5% 4g	38g per day for Men 19-50 years
Protein	378% 212g	48% 27g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	171% 2.05mg	136% 1.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	875% 11.4mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	226% 36mg	92% 14.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	94% 4.7mg	78% 3.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.37mg	71.5% 0.93mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	1900% 570μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	110% 440μg	145% 580μg	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	1709% 256mg	2.67% 0.4mg	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

	Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	269% 2690mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	1146% 10.3mg	76.7% 0.69mg	0.9mg per day for Men 19-50 years
Fluoride	NA	10.3% 411μg	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	464% 37mg	150% 12mg	8mg per day for Men 19-50 years
Magnesium	643% 2700mg	28.6% 120mg	420mg per day for Men 19-50 years
Manganese	947% 21.8mg	205% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	1007% 453μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	687% 4810mg	61.4% 430mg	700mg per day for Men 19-50 years
Potassium	216% 7330mg	10.3% 350mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	284% 31mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	1.2% 44g	18.5% 684g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Almonds vs Cooked Regular Long-grain White Rice enriched:

• Almonds have 1.3 times more Vitamin B1, 87.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.2 times more Vitamin B5, 1.5 times more Vitamin B6 and 640.8 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.3 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Almonds vs Cooked Regular Long-grain White Rice enriched:

• Almonds have 26.9 times more Calcium, 14.9 times more Copper, 3.1 times more Iron, 22.5 times more Magnesium, 4.6 times more Manganese, 11.2 times more Phosphorus, 20.9 times more Potassium and 6.4 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.8 times more Selenium and 15.5 times more Water than Almonds.

Comparison of macro-nutrients per 1 kilogram:

• Almonds have 4.5 times more Energy, 178.3 times more Fat, 49.4 times more Saturated Fat, 198.8 times more Omega 6, 87 times more Sugars, 31.3 times more Fiber and 7.9 times more Protein than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.