Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Oil Roasted Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	209% 6070kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	0% 0g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	136% 177g	633% 823g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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	0% 0g	0.28% 0.2g	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	% 0.4g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 0.2g	g per day for Men 19-50 years
Fiber	276% 105g	50% 19g	38g per day for Men 19-50 years
Protein	379% 212g	140% 78.2g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dry instant 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	76.7% 0.92mg	772% 9.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	94% 1.22mg	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	67.5% 270μg	688% 2750μg	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	1731% 260mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	291% 2910mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	197% 1.77mg	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	460% 36.8mg	788% 63mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	428% 9.85mg	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	666% 4660mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	676% 372μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	0.76% 28g	2.26% 83.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dry instant Long-grain White Rice, enriched per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil Roasted Almonds versus 1 kg of Dry instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Oil Roasted Almonds vs Dry instant Long-grain White Rice, enriched:

• 1 kilogram of Oil Roasted Almonds has 27.9 times more Vitamin B2 and 649.3 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While 1 kg of Dry instant Long-grain White Rice, enriched contains 10.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.2 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry instant Long-grain White Rice, enriched provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Oil Roasted Almonds vs Dry instant Long-grain White Rice, enriched:

• 1 kilogram of Oil Roasted Almonds has 13.2 times more Calcium, 5.4 times more Copper, 19.6 times more Magnesium, 2.5 times more Manganese, 3.9 times more Phosphorus, 25.9 times more Potassium and 2.1 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While 1 kg of Dry instant Long-grain White Rice, enriched contains 1.7 times more Iron and 9.1 times more Selenium than Oil Roasted Almonds.
• 1 kilogram of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 1.6 times more Energy, 58.7 times more Fat, 27.7 times more Saturated Fat, 66.9 times more Omega 6, 91 times more Sugars, 5.5 times more Fiber and 2.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• While 1 kg of Dry instant Long-grain White Rice, enriched contains 4.7 times more Carbohydrate than Oil Roasted Almonds.
• 1 kilogram of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in one kilogram.