Comparing Nutrients in 5 ounces Almonds VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Almonds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	28.3% 821kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	1.07% 0.18g	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	86.5% 112g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	NA	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	5.22% 2g	38g per day for Men 19-50 years
Protein	53.5% 30g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Almonds	Enriched Medium-grain White Rice	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	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	38% 381mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	17.3% 0.16mg	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	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	67.8% 1.56mg	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	22% 153mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.49% 18.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Enriched Medium-grain White Rice:

• Almonds have 23.7 times more Vitamin B2 and 233 times more Vitamin E than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 2.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.8 times more Vitamin B5 and 5.3 times more Vitamin B9 than Almonds.
• Both Almonds and Enriched Medium-grain White Rice have similar amounts of Vitamin B6 per 5 oz.
• Both Almonds as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Enriched Medium-grain White Rice:

• Almonds have 29.9 times more Calcium, 9.4 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3.7 times more Selenium than Almonds.
• Both Almonds and Enriched Medium-grain White Rice have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 1.6 times more Energy, 86.1 times more Fat, 24.1 times more Saturated Fat, 96.3 times more Omega 6, 8.9 times more Fiber and 3.2 times more Protein than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 9 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Enriched Medium-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.