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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	58.5% 1696kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	282% 367g	73.3% 95g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	30.4% 22g	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	0.13% 0.091g	0.063% 0.045g	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	% 0.5g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 21.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	61% 34g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	228% 2.74mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	47.5% 0.62mg	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	291% 1166μg	62.4% 249μg	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	0.91% 0.14mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	32.2% 322mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	554% 5mg	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	189% 15mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	440% 10mg	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	99% 694mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	42% 4.63mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 7.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 23.9 times more Vitamin B2 and 796.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 lb.

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

• Dry parboiled enriched Long-grain White Rice has 10 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 3.8 times more Calcium, 3.9 times more Copper, 10.3 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium and 3.2 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Dry Roasted Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry parboiled enriched Long-grain White Rice has 1.7 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 51 times more Fat, 13.9 times more Saturated Fat, 42.4 times more Omega 6, 14.7 times more Sugars, 6.1 times more Fiber and 2.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.