Comparing Nutrients in 1 kilogram Roasted Almonds VS Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rice	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Rice	Recommended Dietary Allowance
Energy	206% 5980kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	615% 800g	130g per day for Men 19-50 years
Sugars	67% 48.6g	1.66% 1.2g	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	0.14% 0.1g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 47.5g	NA	g per day for Men 19-50 years
Fiber	287% 109g	34.2% 13g	38g per day for Men 19-50 years
Protein	374% 210g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	138% 550μg	20% 80μg	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	1593% 239mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rice	Recommended Dietary Allowance
Calcium	268% 2680mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	244% 2.2mg	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	466% 37.3mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	673% 4710mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	99% 11mg	11mg per day for Men 19-50 years
Water	0.65% 24g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rice:

• 1 kilogram of Roasted Almonds has 24.4 times more Vitamin B2, 2.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 217.3 times more Vitamin E than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 3.1 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Rice provide similar amounts of Vitamin B1 and Vitamin B6 per one kilogram.
• 1 kilogram of Rice have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rice:

• 1 kilogram of Roasted Almonds has 9.6 times more Calcium, 5 times more Copper, 4.7 times more Iron, 11.2 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 6.2 times more Potassium and 3 times more Zinc than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 7.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.6 times more Energy, 79.6 times more Fat, 22.7 times more Saturated Fat, 88.7 times more Omega 6, 40.5 times more Sugars, 8.4 times more Fiber and 2.9 times more Protein than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 3.8 times more Carbohydrate than Dry Roasted Almonds.
• 1 kilogram of Rice provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.