Comparing Nutrients in 5 ounces Almonds VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	28.3% 821kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	89.8% 117g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.098% 0.071g	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	0.22% 0.16g	0.039% 0.028g	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	% 0.24g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 5.6g	% 0.028g	g per day for Men 19-50 years
Fiber	46.6% 17.7g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	53.5% 30g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	13.3% 0.17mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	97% 390μg	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	242% 36.3mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	38% 381mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	28% 0.25mg	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	65.7% 5.26mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	60.7% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	96% 52.7μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Dry instant Long-grain White Rice, enriched:

• Almonds have 40.6 times more Vitamin B2 and 640.8 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.5 times more Vitamin B1, 1.9 times more Vitamin B3 and 6.3 times more Vitamin B9 than Almonds.
• Both Almonds and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B5 and Vitamin B6 per 5 oz.
• Both Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Dry instant Long-grain White Rice, enriched:

• Almonds have 12.2 times more Calcium, 5.8 times more Copper, 19.3 times more Magnesium, 2.2 times more Manganese, 4.1 times more Phosphorus, 27.1 times more Potassium and 2.2 times more Zinc than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.7 times more Iron and 9.1 times more Selenium than Almonds.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.5 times more Energy, 53.1 times more Fat, 25 times more Saturated Fat, 61 times more Omega 6, 87 times more Sugars, 6.6 times more Fiber and 2.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 5.7 times more Omega 3 and 3.8 times more Carbohydrate than Almonds.
• Both Almonds as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.