Comparing Nutrients in 100 grams Raw Enriched Short-grain White Rice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	12.3% 358kcal	20.6% 598kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	54% 52.5g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	12.8% 4.1g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	76% 13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	16% 21g	130g per day for Men 19-50 years
Sugars	NA	6.7% 4.86g	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	0.014% 0.01g	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	% 0.01g	g per day for Men 19-50 years
Sucrose	NA	% 4.75g	g per day for Men 19-50 years
Fiber	7.37% 2.8g	28.7% 11g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	37.4% 21g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	47% 0.57mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	92% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	22.7% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	6.42% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	10.5% 0.14mg	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	57.8% 231μg	13.8% 55μg	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	NA	159% 24mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Enriched Short-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	27% 268mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	122% 1.1mg	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	53% 4.23mg	46.6% 3.73mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	66.4% 279mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	97% 2.23mg	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	13.6% 95mg	67.3% 471mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	21% 713mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	3.64% 2μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.2% 3mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	30% 3.3mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	0.065% 2.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Enriched Short-grain White Rice vs Roasted Almonds:

• Raw Enriched Short-grain White Rice has 7.3 times more Vitamin B1, 4 times more Vitamin B5, 1.3 times more Vitamin B6 and 4.2 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 24.9 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Dry Roasted Almonds have similar amounts of Vitamin B3 per 100 g.
• Both Raw Enriched Short-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Enriched Short-grain White Rice vs Roasted Almonds:

• Raw Enriched Short-grain White Rice has 7.6 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 89.3 times more Calcium, 5.2 times more Copper, 12.1 times more Magnesium, 2.2 times more Manganese, 5 times more Phosphorus, 9.4 times more Potassium and 3 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Dry Roasted Almonds have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Enriched Short-grain White Rice has 2.4 times more Omega 3 and 3.8 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 101 times more Fat, 29.2 times more Saturated Fat, 113.6 times more Omega 6, 3.9 times more Fiber and 3.2 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.