Comparing Nutrients in 1 pound Enriched Medium-grain White Rice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Enriched Medium-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	56.3% 1633kcal	95% 2753kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	258% 250g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	59.6% 19g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	361% 61.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	61.7% 80g	130g per day for Men 19-50 years
Sugars	NA	28.5% 20.6g	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	NA	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	NA	% 0.18g	g per day for Men 19-50 years
Sucrose	NA	% 20g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	125% 47.6g	38g per day for Men 19-50 years
Protein	53.5% 30g	172% 96g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Oil 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% 2.62mg	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.1% 41mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	481% 4.33mg	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	247% 19.8mg	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	485% 11mg	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	70% 490mg	302% 2114mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	127% 14mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	0.34% 12.7g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 6.3 times more Vitamin B1, 1.4 times more Vitamin B3, 5.9 times more Vitamin B5, 1.2 times more Vitamin B6 and 8.6 times more Vitamin B9 than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 16.3 times more Vitamin B2 and 236.1 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Enriched Medium-grain White Rice vs Oil Roasted Almonds:

• Enriched Medium-grain White Rice has 3.7 times more Selenium than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 32.3 times more Calcium, 8.7 times more Copper, 7.8 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus, 8.1 times more Potassium and 2.6 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Oil Roasted Almonds have similar amounts of Iron per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Medium-grain White Rice has more Omega 3 and 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.7 times more Energy, 95.1 times more Fat, 26.6 times more Saturated Fat, 105.6 times more Omega 6, 7.5 times more Fiber and 3.2 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.