Comparing Nutrients in 1 kilogram Rice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	126% 3650kcal	209% 6070kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	569% 552g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	132% 42g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	795% 135g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	615% 800g	136% 177g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	62.8% 45.5g	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	0% 0g	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	% 0.4g	g per day for Men 19-50 years
Sucrose	NA	% 43.8g	g per day for Men 19-50 years
Fiber	34.2% 13g	276% 105g	38g per day for Men 19-50 years
Protein	127% 71.3g	379% 212g	56g per day for Men 19-50 years

Vitamins

	Rice	Oil Roasted Almonds	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	76.7% 0.92mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	601% 7.8mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	229% 36.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	46% 2.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	91% 1.18mg	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	67.5% 270μg	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	7.33% 1.1mg	1731% 260mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	28% 280mg	291% 2910mg	1000mg per day for Men 19-50 years
Copper	244% 2.2mg	1061% 9.55mg	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	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	59.5% 250mg	652% 2740mg	420mg per day for Men 19-50 years
Manganese	473% 11mg	1070% 24.6mg	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	666% 4660mg	700mg per day for Men 19-50 years
Potassium	34% 1150mg	206% 6990mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	99% 11mg	279% 30.7mg	11mg per day for Men 19-50 years
Water	3.14% 116g	0.76% 28g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Oil Roasted Almonds per 1 kg

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

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

• 1 kilogram of Rice has 4.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.3 times more Vitamin B1, 15.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B9 and 236.1 times more Vitamin E than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice have insufficient amounts of Vitamin E
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds 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 Oil Roasted Almonds:

• 1 kilogram of Rice has 3.7 times more Selenium than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 10.4 times more Calcium, 4.3 times more Copper, 4.6 times more Iron, 11 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 6.1 times more Potassium and 2.8 times more Zinc than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Rice has 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While 1 kg of Oil Roasted Almonds contains 1.7 times more Energy, 83.6 times more Fat, 23.4 times more Saturated Fat, 92.6 times more Omega 6, 37.9 times more Sugars, 8.1 times more Fiber and 3 times more Protein than Raw Regular Long-grain White Rice.
• 1 kilogram of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in one kilogram.