Comparing Nutrients in 1 pound Almonds VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	91% 2626kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	282% 367g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	2.06% 1.5g	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	0.69% 0.5g	0.13% 0.091g	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	% 0.77g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.95g	g per day for Men 19-50 years
Fiber	149% 56.7g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	171% 96g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	9.07% 36.3μg	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	775% 116mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	122% 1220mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	143% 1.3mg	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	210% 17mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	204% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.2% 44.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Dry parboiled Long-grain White Rice:

• Almonds have 22.8 times more Vitamin B2, 5.5 times more Vitamin B9 and 854.3 times more Vitamin E than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 1.4 times more Vitamin B3, 1.4 times more Vitamin B5 and 3.3 times more Vitamin B6 than Almonds.
• Both Almonds and Dry parboiled Long-grain White Rice have similar amounts of Vitamin B1 per 1 lb.
• Both Almonds as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dry parboiled Long-grain White Rice:

• Almonds have 3.8 times more Calcium, 3.6 times more Copper, 5 times more Iron, 10 times more Magnesium, 2.1 times more Manganese, 3.1 times more Phosphorus, 4.2 times more Potassium and 3.1 times more Zinc than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 4.9 times more Selenium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 48.5 times more Fat, 12.9 times more Saturated Fat, 40.4 times more Omega 6, 13.2 times more Sugars, 6.9 times more Fiber and 2.8 times more Protein than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 5.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dry parboiled Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.