Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Cooked Glutinous White Rice	Almond paste	Recommended Dietary Allowance
Energy	33.4% 970kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	328% 55.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	368% 478g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	500% 363g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	26.3% 10g	126% 48g	38g per day for Men 19-50 years
Protein	36% 20g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	16.7% 0.2mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	27.7% 0.36mg	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	2.5% 10μg	183% 730μg	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	1.1% 1mg	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	2.67% 0.4mg	903% 135mg	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 Glutinous White Rice	Almond paste	Recommended Dietary Allowance
Calcium	2% 20mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	504% 4.54mg	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	17.5% 1.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	372% 8.56mg	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	11.4% 80mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	135% 15mg	11mg per day for Men 19-50 years
Water	20.7% 766g	3.8% 141g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Almond paste:

• Cooked Glutinous White Rice have 1.9 times more Vitamin B5 than Almond paste.
• While Almond paste contains 4.1 times more Vitamin B1, 31.8 times more Vitamin B2, 4.9 times more Vitamin B3, 1.4 times more Vitamin B6, 73 times more Vitamin B9 and 338.5 times more Vitamin E than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Almond paste:

• Cooked Glutinous White Rice have 1.3 times more Selenium and 5.4 times more Water than Almond paste.
• While Almond paste contains 86 times more Calcium, 9.3 times more Copper, 11.4 times more Iron, 26 times more Magnesium, 3.3 times more Manganese, 32.3 times more Phosphorus, 31.4 times more Potassium and 3.6 times more Zinc than Cooked Glutinous White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Almond paste contains 4.7 times more Energy, 146 times more Fat, 67.4 times more Saturated Fat, 66.3 times more Omega 3, 84.5 times more Omega 6, 2.3 times more Carbohydrate, 725 times more Sugars, 4.8 times more Fiber and 4.5 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.