Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice enriched VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Almonds	Recommended Dietary Allowance
Energy	6.35% 184kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	103% 17.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	NA	% 5.6g	g per day for Men 19-50 years
Fiber	1.5% 0.57g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.3% 0.23mg	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13% 2.1mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20.6% 82.2μg	15.6% 62.4μg	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	242% 36.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Almonds	Recommended Dietary Allowance
Calcium	1.4% 14mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	162% 1.46mg	0.9mg per day for Men 19-50 years
Fluoride	1.46% 58.3μg	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	21.3% 1.7mg	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.7% 61mg	97% 682mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	10.6% 5.8μg	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	6.3% 0.69mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	2.62% 97g	0.17% 6.25g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Regular Long-grain White Rice enriched vs Almonds:

• Cooked Regular Long-grain White Rice enriched has 1.3 times more Vitamin B9 than Almonds.
• While Almonds contain 1.3 times more Vitamin B1, 87.5 times more Vitamin B2, 2.5 times more Vitamin B3, 1.5 times more Vitamin B6 and 640.8 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Almonds have similar amounts of Vitamin B5 per 5 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cooked Regular Long-grain White Rice enriched vs Almonds:

• Cooked Regular Long-grain White Rice enriched has 1.8 times more Selenium and 15.5 times more Water than Almonds.
• While Almonds contain 26.9 times more Calcium, 14.9 times more Copper, 3.1 times more Iron, 22.5 times more Magnesium, 4.6 times more Manganese, 11.2 times more Phosphorus, 20.9 times more Potassium and 6.4 times more Zinc than Cooked Regular Long-grain White Rice enriched.

Comparison of macro-nutrients per 5 ounces:

• Cooked Regular Long-grain White Rice enriched has 1.3 times more Carbohydrate than Almonds.
• While Almonds contain 4.5 times more Energy, 178.3 times more Fat, 49.4 times more Saturated Fat, 198.8 times more Omega 6, 87 times more Sugars, 31.3 times more Fiber and 7.9 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.