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Compare Nutrients in 100 grams Enriched Medium-grain White RiceVS Almonds

Macros Ratio

ProteinsFatsCarbs

Enriched Medium-grain White Rice
7%
1%
92%
Almonds
15%
78%
7%

Vitamins

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceAlmonds
Vitamin A
0%
0%
0 μg0 μgRecommended Dietary Allowance is 900μg per day for Men 19-30 years
Thiamine
48%
17%
0.578 mg0.205 mgRecommended Dietary Allowance is 1.2mg per day for Men 19-30 years
Vitamin B2
3.7%
87.5%
0.048 mg1.138 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B3
32%
22.6%
5.093 mg3.618 mgRecommended Dietary Allowance is 16mg per day for Men 19-30 years
Vitamin B6
11%
10.5%
0.145 mg0.137 mgRecommended Dietary Allowance is 1.3mg per day for Men 19-30 years
Vitamin B12
0%
0%
0 μg0 μgRecommended Dietary Allowance is 2.4μg per day for Men 19-30 years
Vitamin C
0%
0%
0 mg0 mgRecommended Dietary Allowance is 90mg per day for Men 19-30 years
Vitamin D
0%
0%
0 IU0 IURecommended Dietary Allowance is 600IU per day for Men 19-30 years
Vitamin E
0.73%
171%
0.11 mg25.63 mgRecommended Dietary Allowance is 15mg per day for Men 19-30 years
Vitamin K
NA
0%
NA μg0 μgRecommended Dietary Allowance is 120μg per day for Men 19-30 years
Folate
57.8%
11%
231 μg44 μgRecommended Dietary Allowance is 400μg per day for Men 19-30 years

Minerals

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceAlmonds
Calcium
0.9%
27%
9 mg269 mgRecommended Dietary Allowance is 1000mg per day for Men 19-30 years
Copper
12%
115%
0.11 mg1.031 mgRecommended Dietary Allowance is 0.9mg per day for Men 19-30 years
Fluoride
NA
NA
NA mgNA mgRecommended Dietary Allowance is 4mg per day for Men 19-30 years
Iron
54.5%
46%
4.36 mg3.71 mgRecommended Dietary Allowance is 8mg per day for Men 19-30 years
Magnesium
8.75%
67.5%
35 mg270 mgRecommended Dietary Allowance is 400mg per day for Men 19-30 years
Manganese
48%
95%
1.1 mg2.179 mgRecommended Dietary Allowance is 2.3mg per day for Men 19-30 years
Phosphorus
15%
68.7%
108 mg481 mgRecommended Dietary Allowance is 700mg per day for Men 19-30 years
Potassium
1.83%
15.6%
86 mg733 mgRecommended Dietary Allowance is 4700mg per day for Men 19-30 years
Selenium
27%
7.45%
15.1 μg4.1 μgRecommended Dietary Allowance is 55μg per day for Men 19-30 years
Sodium
0.07%
0.07%
1 mg1 mgRecommended Dietary Allowance is 1500mg per day for Men 19-30 years
Zinc
10.5%
28%
1.16 mg3.12 mgRecommended Dietary Allowance is 11mg per day for Men 19-30 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Almonds:
Enriched Medium-grain White Rice has 2.8 times more Thiamine, 1.4 times more Vitamin B3 and 5.3 times more Folate than Almonds. While Almonds contain 23.7 times more Vitamin B2 and 233 times more Vitamin E than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Almonds have similar amounts of Vitamin B6 per 100g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Almonds:
Enriched Medium-grain White Rice has 3.7 times more Selenium than Almonds. While Almonds contain 29.9 times more Calcium, 9.4 times more Copper, 7.7 times more Magnesium, 2 times more Manganese, 4.5 times more Phosphorus, 8.5 times more Potassium and 2.7 times more Zinc than Enriched Medium-grain White Rice. Both Enriched Medium-grain White Rice and Almonds have similar amounts of Iron per 100g.

Macro Nutrients

100gRDA for Men 19-30 years
Enriched Medium-grain White RiceAlmonds
Fat
0.6%
51%
0.58 g49.93 gRecommended Dietary Allowance is 97g per day for Men 19-30 years
Protein
12%
37.8%
6.61 g21.15 gRecommended Dietary Allowance is 56g per day for Men 19-30 years
Carbohydrate
61%
16.6%
79.34 g21.55 gRecommended Dietary Allowance is 130g per day for Men 19-30 years
Energy
12%
20%
360 kcal579 kcalRecommended Dietary Allowance is 2900kcal per day for Men 19-30 years
Sugars
NA
6%
NA g4.35 gRecommended Dietary Allowance is 72.5g per day for Men 19-30 years
Fiber
3.7%
33%
1.4 g12.5 gRecommended Dietary Allowance is 38g per day for Men 19-30 years
Cholesterol
0%
0%
0 mg0 mgRecommended Dietary Allowance is 290mg per day for Men 19-30 years
Saturated Fat
0.49%
12%
0.158 g3.802 gRecommended Dietary Allowance is 32g per day for Men 19-30 years
Omega 3
1.7%
0.19%
0.027 g0.003 gRecommended Dietary Allowance is 1.6g per day for Men 19-30 years
Omega 6
0.75%
72%
0.128 g12.324 gRecommended Dietary Allowance is 17g per day for Men 19-30 years
Water
0.35%
0.12%
12.89 g4.41 gRecommended Dietary Allowance is 3700g per day for Men 19-30 years

Comparison of macro-nutrients per 100 grams:
Enriched Medium-grain White Rice has 3.7 times more Carbohydrate and 9 times more Omega 3 than Almonds. While Almonds contain 86.1 times more Fat, 3.2 times more Protein, 1.6 times more Energy, 8.9 times more Fiber, 24.1 times more Saturated Fat and 96.3 times more Omega 6 than Enriched Medium-grain White Rice.