Comparing Nutrients in 1 kilogram 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	126% 3650kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	119% 38g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	166% 216g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	60% 43.5g	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	0.28% 0.2g	1.5% 1.1g	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	% 0.2g	% 1.7g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 39.5g	g per day for Men 19-50 years
Fiber	34.2% 13g	329% 125g	38g per day for Men 19-50 years
Protein	127% 71.3g	378% 212g	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	480% 5.76mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	578% 2310μg	110% 440μg	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	7.33% 1.1mg	1709% 256mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	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	28% 280mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	1146% 10.3mg	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	539% 43mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.14% 116g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.