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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	42.8% 1240kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	132% 42g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	206% 268g	136% 177g	130g per day for Men 19-50 years
Sugars	0% 0g	62.8% 45.5g	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% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	% 0g	% 43.8g	g per day for Men 19-50 years
Fiber	15.8% 6g	276% 105g	38g per day for Men 19-50 years
Protein	39% 22g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Oil 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	62.5% 0.75mg	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	91% 1.18mg	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	175% 700μg	67.5% 270μg	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	0.67% 0.1mg	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8% 80mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	1061% 9.55mg	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	221% 17.7mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	1070% 24.6mg	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	53% 370mg	666% 4660mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	19% 703g	0.76% 28g	3700g per day for Men 19-50 years

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

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

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

• 1 kilogram of Prepared instant Long-grain White Rice, enriched has 2.6 times more Vitamin B9 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 97.6 times more Vitamin B2, 2.1 times more Vitamin B3, 4.1 times more Vitamin B5, 2.4 times more Vitamin B6 and 2597 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oil Roasted Almonds provide similar amounts of Vitamin B1 per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Prepared instant Long-grain White Rice, enriched as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

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

• 1 kg of Oil Roasted Almonds contains 36.4 times more Calcium, 25.8 times more Copper, 2.1 times more Iron, 54.8 times more Magnesium, 7.2 times more Manganese, 12.6 times more Phosphorus, 77.7 times more Potassium and 6.3 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Oil Roasted Almonds contain similar levels of Selenium per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Prepared instant Long-grain White Rice, enriched has 1.5 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 4.9 times more Energy, 110.3 times more Fat, 247.5 times more Saturated Fat, 795.2 times more Omega 6, more Sugars, 17.5 times more Fiber and 9.7 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.