Comparing Nutrients in 1 kilogram 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	124% 3600kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	119% 38g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	166% 216g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	37% 14g	329% 125g	38g per day for Men 19-50 years
Protein	118% 66g	378% 212g	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	482% 5.8mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	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	9% 90mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	478% 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	154% 1080mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	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	0.67% 10mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.5% 129g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.
• Both Enriched Medium-grain White Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.