Comparing Nutrients in 1 pound Almonds VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	91% 2626kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.15% 0.69g	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	5.4% 0.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	287% 373g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	0.31% 0.23g	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	% 0.091g	g per day for Men 19-50 years
Sucrose	% 18g	% 0.091g	g per day for Men 19-50 years
Fiber	149% 56.7g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	171% 96g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	42.6% 0.55mg	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	312% 1247μg	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	1.2% 0.18mg	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 instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	122% 1220mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	89.2% 0.8mg	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	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	194% 4.47mg	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	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.54% 20g	1.03% 38g	3700g per day for Men 19-50 years

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

• Almonds have 40.6 times more Vitamin B2 and 640.8 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 6.3 times more Vitamin B9 than Almonds.
• Both Almonds and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B5 and Vitamin B6 per 1 lb.
• Both Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Almonds vs Dry instant Long-grain White Rice, enriched:

• Almonds have 12.2 times more Calcium, 5.8 times more Copper, 19.3 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 27.1 times more Potassium and 2.2 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.7 times more Iron and 9.1 times more Selenium than Almonds.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.5 times more Energy, 53.1 times more Fat, 25 times more Saturated Fat, 61 times more Omega 6, 87 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 5.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.