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

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Oil Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	95% 2753kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	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	61.7% 80g	282% 367g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	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% 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	% 0.18g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 20g	% 0.95g	g per day for Men 19-50 years
Fiber	125% 47.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	172% 96g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	158% 2.05mg	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	30.6% 122μg	291% 1166μg	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	785% 118mg	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

	Oil Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	132% 1320mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	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	209% 16.7mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	204% 4.7mg	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	302% 2114mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	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	127% 14mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Dry parboiled enriched Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Oil Roasted Almonds versus 1 lb of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Oil Roasted Almonds has 15.6 times more Vitamin B2 and 865.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 6.6 times more Vitamin B1, 1.4 times more Vitamin B3, 2.9 times more Vitamin B5, 3.8 times more Vitamin B6 and 9.5 times more Vitamin B9 than Oil Roasted Almonds.
• 1 pound of Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 pound of Oil Roasted Almonds has 4.1 times more Calcium, 3.4 times more Copper, 10.1 times more Magnesium, 2.4 times more Manganese, 3 times more Phosphorus, 4 times more Potassium and 3 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 4.9 times more Selenium than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Dry parboiled enriched Long-grain White Rice contain similar levels of Iron per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 1.6 times more Energy, 53.6 times more Fat, 14.3 times more Saturated Fat, 44.3 times more Omega 6, 13.8 times more Sugars, 5.8 times more Fiber and 2.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 4.6 times more Carbohydrate than Oil Roasted Almonds.
• 1 pound of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 in one pound.