Comparing Nutrients in 1 pound Blanched Almonds VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Blanched Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	92% 2676kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.3% 1.27g	97g per day for Men 19-50 years
Saturated Fat	56% 18g	1.1% 0.35g	32g per day for Men 19-50 years
Omega 3	1.13% 0.018g	3.7% 0.059g	1.6g per day for Men 19-50 years
Omega 6	330% 56g	1.65% 0.28g	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	98% 128g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 20.2g	NA	g per day for Men 19-50 years
Fiber	118% 45g	4.77% 1.8g	38g per day for Men 19-50 years
Protein	173% 97g	21.8% 12.2g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Regular 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	61.6% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	248% 3.23mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	99% 16mg	42% 6.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.5% 1.42mg	35.4% 1.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	40% 0.52mg	32.4% 0.42mg	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	65.8% 263μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	107% 1070mg	4.54% 45.4mg	1000mg per day for Men 19-50 years
Copper	518% 4.66mg	34.8% 0.31mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.66% 186μg	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	68% 5.44mg	8mg per day for Men 19-50 years
Magnesium	289% 1216mg	13% 54.4mg	420mg per day for Men 19-50 years
Manganese	362% 8.32mg	93% 2.14mg	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	28% 195mg	700mg per day for Men 19-50 years
Potassium	88% 2989mg	4.67% 159mg	3400mg per day for Men 19-50 years
Selenium	26.4% 14.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	5.75% 86mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	122% 13.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	0.55% 20.5g	8.4% 310g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Blanched Almonds vs Cooked Regular Long-grain White Rice enriched:

• Blanched Almonds have 54.7 times more Vitamin B2, 2.4 times more Vitamin B3, 1.2 times more Vitamin B6 and 593.8 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• Both Blanched Almonds and Cooked Regular Long-grain White Rice enriched have similar amounts of Vitamin B1, Vitamin B5 and Vitamin B9 per 1 lb.
• Both Blanched Almonds as well as Cooked Regular 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 Cooked Regular Long-grain White Rice enriched:

• Blanched Almonds have 23.6 times more Calcium, 14.9 times more Copper, 2.7 times more Iron, 22.3 times more Magnesium, 3.9 times more Manganese, 11.2 times more Phosphorus, 18.8 times more Potassium, 19 times more Sodium and 6.1 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 2.3 times more Selenium and 15.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 1 pound:

• Blanched Almonds have 4.5 times more Energy, 187.6 times more Fat, 51.3 times more Saturated Fat, 199.4 times more Omega 6, 92.6 times more Sugars, 24.8 times more Fiber and 8 times more Protein than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.