Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	123% 3580kcal	206% 5980kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	542% 525g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	128% 41g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	761% 129g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	162% 210g	130g per day for Men 19-50 years
Sugars	NA	67% 48.6g	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	0.14% 0.1g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 47.5g	g per day for Men 19-50 years
Fiber	73.7% 28g	287% 109g	38g per day for Men 19-50 years
Protein	116% 65g	374% 210g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	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	471% 5.65mg	64% 0.77mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	921% 12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	227% 36.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	64.2% 3.2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	105% 1.36mg	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	578% 2310μg	138% 550μg	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	NA	1593% 239mg	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

	Raw Enriched Short-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	3% 30mg	268% 2680mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	1221% 11mg	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	529% 42.3mg	466% 37.3mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	664% 2790mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	970% 22.3mg	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	136% 950mg	673% 4710mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	210% 7130mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	36.4% 20μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2% 30mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	301% 33mg	11mg per day for Men 19-50 years
Water	3.6% 133g	0.65% 24g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Roasted Almonds:

• Raw Enriched Short-grain White Rice has 7.3 times more Vitamin B1, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.9 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 kg.
• Both Raw Enriched Short-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Raw Enriched Short-grain White Rice vs Roasted Almonds:

• Raw Enriched Short-grain White Rice has 7.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 5.2 times more Copper, 12.1 times more Magnesium, 2.2 times more Manganese, 5 times more Phosphorus, 9.4 times more Potassium and 3 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Dry Roasted Almonds have similar amounts of Iron per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Enriched Short-grain White Rice has 2.4 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 101 times more Fat, 29.2 times more Saturated Fat, 113.6 times more Omega 6, 3.9 times more Fiber and 3.2 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.