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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Blanched Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	92% 2676kcal	59.4% 1724kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	4.4% 4.26g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	2.15% 0.69g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	330% 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	65% 84.7g	287% 373g	130g per day for Men 19-50 years
Sugars	29% 21g	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% 0g	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	% 0.14g	% 0.091g	g per day for Men 19-50 years
Sucrose	% 20.2g	% 0.091g	g per day for Men 19-50 years
Fiber	118% 45g	22.7% 8.6g	38g per day for Men 19-50 years
Protein	173% 97g	63.3% 35.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	72% 0.87mg	350% 4.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	9.77% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	199% 31.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	39% 1.96mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	42.6% 0.55mg	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	55.6% 222μg	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	718% 108mg	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

	Blanched Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	107% 1070mg	9.98% 100mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	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	186% 15mg	357% 28.6mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	15% 63.5mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	194% 4.47mg	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	312% 2182mg	76.5% 535mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	307% 169μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	3.02% 45.4mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	59% 6.5mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	1.03% 38g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 25.4 times more Vitamin B2 and 593.8 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.8 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5 and 5.6 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B6 per 1 lb.
• Both Blanched 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 Blanched Almonds vs Dry instant Long-grain White Rice, enriched:

• Blanched Almonds have 10.7 times more Calcium, 5.8 times more Copper, 19.1 times more Magnesium, 1.9 times more Manganese, 4.1 times more Phosphorus, 24.4 times more Potassium, 1.9 times more Sodium and 2.1 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.9 times more Iron and 11.6 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 1.6 times more Energy, 55.9 times more Fat, 26 times more Saturated Fat, 61.2 times more Omega 6, 92.6 times more Sugars, 5.2 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 4.3 times more Omega 3 and 4.4 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.