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Comparing Nutrients in 1 pound Enriched Medium-grain White RiceVS Almonds

Macros Ratio

Protein Fat Carbs

Enriched Medium-grain White Rice
8%
1%
91%
Almonds
14%
72%
14%
1 lb ▼

Macro Nutrients

56.3%1633kcal
Energy
91%2626kcal
1633 kcalvs2626 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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2.7%2.63g
Fat
233%226g
2.63 gvs226 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.24%0.72g
Saturated Fat
54%17.2g
0.72 gvs17.2 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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7.65%0.12g
Omega 3
0.85%0.014g
0.12 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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3.4%0.58g
Omega 6
329%56g
0.58 gvs56 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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277%360g
Carbohydrate
75%98g
360 gvs98 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
27.2%19.7g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs19.7 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.69%0.5g
≤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]
NA gvs0.5 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.77g
NA gvs0.77 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%18g
NA gvs18 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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16.7%6.35g
Fiber
149%56.7g
6.35 gvs56.7 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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53.5%30g
Protein
171%96g
30 gvs96 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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218%2.62mg
Vitamin B1
77.5%0.93mg
Thiamine
2.62 mgvs0.93 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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16.7%0.22mg
Vitamin B2
397%5.16mg
Riboflavin
0.22 mgvs5.16 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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144%23mg
Vitamin B3
103%16.4mg
Niacin, nicotinic acid, niacinamide
23 mgvs16.4 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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122%6.08mg
Vitamin B5
42.7%2.14mg
Pantothenic acid
6.08 mgvs2.14 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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50.6%0.66mg
Vitamin B6
48%0.62mg
Pyridoxine
0.66 mgvs0.62 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
862%259μg
Biotin
NA μgvs259 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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262%1048μg
Vitamin B9
50%200μg
Folates and Folic Acid
1048 μgvs200 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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3.33%0.5mg
Vitamin E
775%116mg
Tocopherols and Tocotrienols
0.5 mgvs116 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

4.1%41mg
Calcium
122%1220mg
41 mgvs1220 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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55.4%0.5mg
Copper
520%4.68mg
0.5 mgvs4.68 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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247%19.8mg
Iron
210%17mg
19.8 mgvs17 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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37.8%159mg
Magnesium
292%1225mg
159 mgvs1225 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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217%5mg
Manganese
430%9.9mg
5 mgvs9.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
457%205μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs205 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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70%490mg
Phosphorus
312%2182mg
490 mgvs2182 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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11.5%390mg
Potassium
98%3325mg
390 mgvs3325 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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125%68.5μg
Selenium
34%18.6μg
68.5 μgvs18.6 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.3%4.54mg
Sodium
0.3%4.54mg
4.54 mgvs4.54 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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48%5.26mg
Zinc
129%14mg
5.26 mgvs14 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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1.6%58.5g
Water
0.54%20g
58.5 gvs20 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 1 pound of Enriched Medium-grain White Rice vs Almonds:
Comparing minerals per 1 pound for Enriched Medium-grain White Rice vs Almonds:
Comparison of macro-nutrients per 1 pound:



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