Comparing Nutrients in 1 kilogram Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Rice	Almond paste	Recommended Dietary Allowance
Energy	126% 3650kcal	158% 4580kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	286% 277g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	82% 26.3g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	124% 2g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	615% 800g	368% 478g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	34.2% 13g	126% 48g	38g per day for Men 19-50 years
Protein	127% 71.3g	161% 90g	56g per day for Men 19-50 years

Vitamins

	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	58.3% 0.7mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	318% 4.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	89% 14.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	22.6% 1.13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	27.7% 0.36mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	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	7.33% 1.1mg	903% 135mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Almond paste	Recommended Dietary Allowance
Calcium	28% 280mg	172% 1720mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	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	100% 8mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	310% 1300mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	372% 8.56mg	2.3mg per day for Men 19-50 years
Molybdenum	1427% 642μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	164% 1150mg	369% 2580mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	92% 3140mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	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	99% 11mg	135% 15mg	11mg per day for Men 19-50 years
Water	3.14% 116g	3.8% 141g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Almond paste per 1 kg

Compare the macro and micronutrient content in 1 kg of Rice 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 Rice vs Almond paste:

• 1 kilogram of Rice has 8.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Almond paste.
• While 1 kg of Almond paste contains 8.4 times more Vitamin B2, 9.1 times more Vitamin B9 and 123.1 times more Vitamin E than Raw Regular Long-grain White Rice.
• Both Rice and Almond paste provide similar amounts of Vitamin B1 and Vitamin B3 per one kilogram.
• 1 kilogram of Rice have insufficient amounts of Vitamin E
• Both Raw Regular Long-grain White Rice 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 Rice vs Almond paste:

• 1 kilogram of Rice has 1.3 times more Manganese and 3.6 times more Selenium than Almond paste.
• While 1 kg of Almond paste contains 6.1 times more Calcium, 2.1 times more Copper, 2 times more Iron, 5.2 times more Magnesium, 2.2 times more Phosphorus, 2.7 times more Potassium and 1.4 times more Zinc than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice has 1.7 times more Carbohydrate than Almond paste.
• While 1 kg of Almond paste contains 1.3 times more Energy, 42 times more Fat, 14.6 times more Saturated Fat, 6.4 times more Omega 3, 38.2 times more Omega 6, 302.1 times more Sugars, 3.7 times more Fiber and 1.3 times more Protein than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice provide inadequate amounts of Omega 3 and Omega 6