Comparing Nutrients in 100 grams Almonds VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Almonds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	20% 579kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	51.5% 50g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	12% 3.8g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	72.5% 12.3g	0.24% 0.041g	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	22% 28.7g	130g per day for Men 19-50 years
Sugars	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	NA	g per day for Men 19-50 years
Sucrose	% 3.95g	NA	g per day for Men 19-50 years
Fiber	33% 12.5g	NA	38g per day for Men 19-50 years
Protein	37.8% 21g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Short-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	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	87.5% 1.14mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.6% 3.6mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.4% 0.47mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	4.54% 0.059mg	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	14.8% 59μg	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	NA	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	27% 269mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	8% 0.072mg	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	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	95% 2.18mg	15.5% 0.36mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	21.6% 733mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	28.4% 3.12mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.12% 4.4g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Almonds vs Cooked Short-grain White Rice enriched:

• Almonds have 1.3 times more Vitamin B1, 71.1 times more Vitamin B2, 2.4 times more Vitamin B3 and 2.3 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.3 times more Vitamin B9 than Almonds.
• Both Almonds and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B5 per 100 g.
• Both Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Almonds vs Cooked Short-grain White Rice enriched:

• Almonds have 269 times more Calcium, 14.3 times more Copper, 2.5 times more Iron, 33.8 times more Magnesium, 6.1 times more Manganese, 14.6 times more Phosphorus, 28.2 times more Potassium and 7.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.8 times more Selenium and 15.5 times more Water than Almonds.

Comparison of macro-nutrients per 100 grams:

• Almonds have 4.5 times more Energy, 262.8 times more Fat, 74.5 times more Saturated Fat, 300.6 times more Omega 6 and 9 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.3 times more Carbohydrate than Almonds.
• Both Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.