Comparing Nutrients in 1 kilogram Prepared instant Long-grain White Rice, enriched VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Almond paste	8%	52%	40%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Almond paste	Recommended Dietary Allowance
Energy	42.8% 1240kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	0% 0g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	206% 268g	368% 478g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	126% 48g	38g per day for Men 19-50 years
Protein	39% 22g	161% 90g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	62.5% 0.75mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	175% 700μg	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	0.67% 0.1mg	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

	Prepared instant Long-grain White Rice, enriched	Almond paste	Recommended Dietary Allowance
Calcium	8% 80mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	221% 17.7mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	53% 370mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	76.4% 42μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	6% 90mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	135% 15mg	11mg per day for Men 19-50 years
Water	19% 703g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Prepared instant Long-grain White Rice, enriched versus 1 kg of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Prepared instant Long-grain White Rice, enriched vs Almond paste:

• 1 kilogram of Prepared instant Long-grain White Rice, enriched has 1.2 times more Vitamin B3 and 1.4 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 51.8 times more Vitamin B2, 2 times more Vitamin B5 and 1354 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Almond paste provide similar amounts of Vitamin B1 and Vitamin B9 per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Prepared instant Long-grain White Rice, enriched as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Prepared instant Long-grain White Rice, enriched vs Almond paste:

• 1 kg of Almond paste contains 21.5 times more Calcium, 12.3 times more Copper, 26 times more Magnesium, 2.5 times more Manganese, 7 times more Phosphorus, 34.9 times more Potassium and 3 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Almond paste contain similar levels of Iron and Selenium per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Almond paste contains 3.7 times more Energy, 55.5 times more Fat, 154.6 times more Saturated Fat, more Omega 3, 328 times more Omega 6, 1.8 times more Carbohydrate, more Sugars, 8 times more Fiber and 4.1 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber