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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Blanched Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	92% 2676kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	56% 18g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	1.13% 0.018g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	330% 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	65% 84.7g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	29% 21g	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% 0g	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	% 0.14g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 20.2g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	118% 45g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	173% 97g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	Blanched 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	72% 0.87mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	248% 3.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	99% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	28.5% 1.42mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	40% 0.52mg	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	262% 1048μg	55.6% 222μg	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	718% 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

	Enriched Regular Long-grain White Rice	Blanched Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	107% 1070mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	518% 4.66mg	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	186% 15mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	289% 1216mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	362% 8.32mg	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	74.5% 522mg	312% 2182mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	88% 2989mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	26.4% 14.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	5.75% 86mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	122% 13.5mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.55% 20.5g	3700g per day for Men 19-50 years

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

• Enriched Regular Long-grain White Rice has 3 times more Vitamin B1, 3.2 times more Vitamin B5, 1.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 14.5 times more Vitamin B2 and 215.9 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Blanched Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Enriched Regular Long-grain White Rice as well as Blanched 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 Blanched Almonds:

• Enriched Regular Long-grain White Rice has 1.3 times more Iron and 4.7 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 8.4 times more Calcium, 4.7 times more Copper, 10.7 times more Magnesium, 1.7 times more Manganese, 4.2 times more Phosphorus, 5.7 times more Potassium, 3.8 times more Sodium and 2.7 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 pound:

• Enriched Regular Long-grain White Rice has 7.8 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 1.6 times more Energy, 79.6 times more Fat, 22 times more Saturated Fat, 84.7 times more Omega 6, 38.6 times more Sugars, 7.6 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 Blanched Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.