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

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	57% 1656kcal	94% 2712kcal	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	58% 18.6g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	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	279% 363g	73.3% 95g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	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	% 0.091g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 0.36g	% 21.5g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	130% 49.4g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular 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	218% 2.6mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	119% 19mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	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	262% 1048μg	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	3.33% 0.5mg	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

	Enriched Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	12.7% 127mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	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	244% 19.5mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	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	74.5% 522mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	136% 15mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Enriched Regular Long-grain White Rice has 7.5 times more Vitamin B1, 3.1 times more Vitamin B5, 1.2 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.4 times more Vitamin B2 and 217.3 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Vitamin B3 per 1 lb.
• Both Enriched Regular 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 Enriched Regular Long-grain White Rice vs Roasted Almonds:

• Enriched Regular Long-grain White Rice has 7.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 9.6 times more Calcium, 5 times more Copper, 11.2 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 6.2 times more Potassium and 3 times more Zinc than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Regular Long-grain White Rice has 3.1 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.6 times more Energy, 79.6 times more Fat, 22.7 times more Saturated Fat, 88.7 times more Omega 6, 40.5 times more Sugars, 8.4 times more Fiber and 2.9 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 lb.