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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	18.6% 539kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	1.37% 1.33g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	0.67% 0.22g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	113% 19g	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	19.3% 25g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	8.9% 6.45g	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% 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	% 0.028g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.028g	% 6.2g	g per day for Men 19-50 years
Fiber	7.1% 2.7g	39% 15g	38g per day for Men 19-50 years
Protein	19.8% 11g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	109% 1.3mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.05% 0.04mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62% 9.93mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.2% 0.61mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.3% 0.17mg	13% 0.17mg	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	9.57% 38.3μg	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	245% 37mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	3.1% 31mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	28% 0.25mg	150% 1.35mg	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	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	60.7% 1.4mg	152% 3.5mg	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	94% 661mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	96% 52.7μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.94% 14mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.03mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.32% 12g	0.11% 3.97g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Oil 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 Oil 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 Oil Roasted Almonds:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 10.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.9 times more Vitamin B5 and 10.2 times more Vitamin B9 than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 27.9 times more Vitamin B2 and 649.3 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Oil 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 Oil 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 Oil Roasted Almonds:

• 5 ounces of Dry instant Long-grain White Rice, enriched have 1.7 times more Iron and 9.1 times more Selenium than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 13.2 times more Calcium, 5.4 times more Copper, 19.6 times more Magnesium, 2.5 times more Manganese, 3.9 times more Phosphorus, 25.9 times more Potassium and 2.1 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 4.7 times more Carbohydrate than Oil Roasted Almonds.
• While 5 oz of Oil Roasted Almonds contain 1.6 times more Energy, 58.7 times more Fat, 27.7 times more Saturated Fat, 66.9 times more Omega 6, 91 times more Sugars, 5.5 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 Oil Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.