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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 539kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.8% 117g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	9.5% 6.9g	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	0.039% 0.028g	0.02% 0.014g	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	% 0.028g	% 0.014g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 6.73g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	19.8% 11g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	109% 1.3mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	15% 0.19mg	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	97% 390μg	19.5% 78μg	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	0.38% 0.057mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Roasted Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	173% 1.56mg	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	112% 8.93mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	138% 3.16mg	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	24% 167mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Roasted Almonds per 5 oz

Compare the macro and micronutrient content in 5 oz of Dry instant Long-grain White Rice, enriched versus 5 oz of Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 12 times more Vitamin B1, 1.9 times more Vitamin B3, 1.3 times more Vitamin B5 and 5 times more Vitamin B9 than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 42.8 times more Vitamin B2 and 597.5 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Roasted Almonds provide similar amounts of Vitamin B6 per five ounces.
• 5 ounces of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin E
• Both Dry instant Long-grain White Rice, enriched as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

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

• 5 ounces of Dry instant Long-grain White Rice, enriched have 1.7 times more Iron and 18.6 times more Selenium than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 12.2 times more Calcium, 6.2 times more Copper, 19.9 times more Magnesium, 2.3 times more Manganese, 4 times more Phosphorus, 26.4 times more Potassium and 2.3 times more Zinc than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 3.9 times more Carbohydrate than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 1.6 times more Energy, 55.9 times more Fat, 26.9 times more Saturated Fat, 64.1 times more Omega 6, 97.2 times more Sugars, 5.7 times more Fiber and 2.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• 5 ounces of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6
• Both Dry instant Long-grain White Rice, enriched as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.