Comparing Nutrients in 100 grams Roasted Almonds VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	20.6% 598kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	54% 52.5g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	12.8% 4.1g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	76% 13g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	62.2% 81g	130g per day for Men 19-50 years
Sugars	6.7% 4.86g	0.46% 0.33g	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	0.014% 0.01g	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	% 0.01g	% 0.11g	g per day for Men 19-50 years
Sucrose	% 4.75g	% 0.21g	g per day for Men 19-50 years
Fiber	28.7% 11g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	37.4% 21g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	50.3% 0.6mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	92% 1.2mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.7% 3.64mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.42% 0.32mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	34.8% 0.45mg	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	13.8% 55μg	64.3% 257μg	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	159% 24mg	0.2% 0.03mg	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

	Roasted Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	27% 268mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	31.6% 0.28mg	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	46.6% 3.73mg	41.6% 3.33mg	8mg per day for Men 19-50 years
Magnesium	66.4% 279mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	97% 2.23mg	45% 1.04mg	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	67.3% 471mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	21% 713mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	3.64% 2μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	30% 3.3mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	0.065% 2.4g	0.27% 9.86g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Roasted Almonds vs Dry parboiled enriched Long-grain White Rice:

• Dry Roasted Almonds have 23.9 times more Vitamin B2 and 796.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 7.8 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.3 times more Vitamin B6 and 4.7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Roasted Almonds vs Dry parboiled enriched Long-grain White Rice:

• Dry Roasted Almonds have 3.8 times more Calcium, 3.9 times more Copper, 10.3 times more Magnesium, 2.2 times more Manganese, 3.1 times more Phosphorus, 4.1 times more Potassium and 3.2 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 10 times more Selenium than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Dry parboiled enriched Long-grain White Rice have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry Roasted Almonds have 1.6 times more Energy, 51 times more Fat, 13.9 times more Saturated Fat, 42.4 times more Omega 6, 14.7 times more Sugars, 6.1 times more Fiber and 2.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 1.7 times more Omega 3 and 3.9 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 100 g.