Comparing Nutrients in 14 ounces Oil Roasted Almonds VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Oil Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	83% 2409kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	226% 219g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	52% 16.7g	NA	32g per day for Men 19-50 years
Omega 3	0% 0g	NA	1.6g per day for Men 19-50 years
Omega 6	316% 53.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	54% 70g	103% 134g	130g per day for Men 19-50 years
Sugars	25% 18g	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% 0g	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	% 0.16g	NA	g per day for Men 19-50 years
Sucrose	% 17.4g	NA	g per day for Men 19-50 years
Fiber	110% 41.7g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	150% 84.3g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	30.4% 0.37mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	238% 3.1mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	91% 14.5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.91mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	36% 0.47mg	6.7% 0.087mg	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	26.8% 107μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	687% 103mg	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

	Oil Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	115% 1155mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	421% 3.8mg	21% 0.19mg	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	183% 14.6mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	259% 1087mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	425% 9.76mg	77.3% 1.78mg	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	264% 1850mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	81.6% 2774mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	29.6% 16.3μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	111% 12mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.3% 11g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Oil Roasted Almonds vs Chinese restaurant steamed white Rice:

• Oil Roasted Almonds have 5.8 times more Vitamin B1, 52.1 times more Vitamin B2, 6.5 times more Vitamin B3, 5.4 times more Vitamin B6 and 5.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 14 ounces for Oil Roasted Almonds vs Chinese restaurant steamed white Rice:

• Oil Roasted Almonds have 58.2 times more Calcium, 19.9 times more Copper, 9.4 times more Iron, 54.8 times more Magnesium, 5.5 times more Manganese, 14.1 times more Phosphorus, 35 times more Potassium and 4.5 times more Zinc than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 22.3 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 14 ounces:

• Oil Roasted Almonds have 4 times more Energy, 204.3 times more Fat, 11.7 times more Fiber and 6.6 times more Protein than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.9 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Chinese restaurant steamed white Rice have insufficient amounts of Glucose and Sucrose in 14 oz.