Comparing Nutrients in 100 grams 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	20% 579kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	6% 4.35g	0.069% 0.05g	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	0.15% 0.11g	0.028% 0.02g	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	% 0.17g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 3.95g	% 0.02g	g per day for Men 19-50 years
Fiber	33% 12.5g	5% 1.9g	38g per day for Men 19-50 years
Protein	37.8% 21g	14% 7.82g	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	17% 0.21mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	9.4% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	190% 57μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	11% 44μg	68.8% 275μg	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	171% 25.6mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	27% 269mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	19.7% 0.18mg	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	46.4% 3.7mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	43% 0.99mg	2.3mg per day for Men 19-50 years
Molybdenum	101% 45.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	68.7% 481mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.
• 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 100 g.

Comparing minerals per 100 grams 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 100 grams:

• 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 100 g.