Comparing Nutrients in 1 pound Enriched Regular Long-grain White Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	91% 2626kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	233% 226g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	54% 17.2g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	329% 56g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	75% 98g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	27.2% 19.7g	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	0.69% 0.5g	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	% 0.091g	% 0.77g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 18g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	149% 56.7g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	171% 96g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	218% 2.6mg	77.5% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	397% 5.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	42.7% 2.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	48% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	862% 259μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	262% 1048μg	50% 200μg	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	3.33% 0.5mg	775% 116mg	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

	Enriched Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	122% 1220mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	520% 4.68mg	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	244% 19.5mg	210% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	292% 1225mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	430% 9.9mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	457% 205μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	98% 3325mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	129% 14mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.54% 20g	3700g per day for Men 19-50 years

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

• Enriched Regular Long-grain White Rice has 2.8 times more Vitamin B1, 2.1 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
• While Almonds contain 23.2 times more Vitamin B2 and 233 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Almonds have similar amounts of Vitamin B3 and Vitamin B6 per 1 lb.
• Both Enriched Regular Long-grain White Rice as well as 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 Enriched Regular Long-grain White Rice vs Almonds:

• Enriched Regular Long-grain White Rice has 3.7 times more Selenium than Almonds.
• While Almonds contain 9.6 times more Calcium, 4.7 times more Copper, 10.8 times more Magnesium, 2 times more Manganese, 4.2 times more Phosphorus, 6.4 times more Potassium and 2.9 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Regular Long-grain White Rice has 10.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 75.7 times more Fat, 21.1 times more Saturated Fat, 84.4 times more Omega 6, 36.3 times more Sugars, 9.6 times more Fiber and 3 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.