Comparing Nutrients in 100 grams Cooked Regular Long-grain White Rice VS Almonds

Macros Ratio

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

Macro Nutrients

	Cooked Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	4.5% 130kcal	20% 579kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	51.5% 50g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	12% 3.8g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	0.19% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	72.5% 12.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	6% 4.35g	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	0.15% 0.11g	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	% 0.17g	g per day for Men 19-50 years
Sucrose	NA	% 3.95g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	33% 12.5g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	37.8% 21g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	17% 0.21mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	87.5% 1.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	22.6% 3.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	9.4% 0.47mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	10.5% 0.14mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	190% 57μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.75% 3μg	11% 44μg	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	0.27% 0.04mg	171% 25.6mg	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	Almonds	Recommended Dietary Allowance
Calcium	1% 10mg	27% 269mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	115% 1.03mg	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	2.5% 0.2mg	46.4% 3.7mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	95% 2.18mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	101% 45.3μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	6.14% 43mg	68.7% 481mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	21.6% 733mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	28.4% 3.12mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.12% 4.4g	3700g per day for Men 19-50 years

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

• Almonds contain 10.3 times more Vitamin B1, 87.5 times more Vitamin B2, 9 times more Vitamin B3, 1.5 times more Vitamin B6, 14.7 times more Vitamin B9 and 640.8 times more Vitamin E than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Almonds have similar amounts of Vitamin B5 per 100 g.
• Both Cooked Regular Long-grain White Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Regular Long-grain White Rice vs Almonds:

• Cooked Regular Long-grain White Rice 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, 18.6 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.

Comparison of macro-nutrients per 100 grams:

• Cooked Regular Long-grain White Rice 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.
• Both Cooked Regular Long-grain White Rice as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 g.