Comparing Nutrients in 1 pound Roasted Almonds VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	94% 2712kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	246% 238g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	58% 18.6g	NA	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	NA	1.6g per day for Men 19-50 years
Omega 6	345% 58.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.3% 95g	118% 154g	130g per day for Men 19-50 years
Sugars	30.4% 22g	NA	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	0.063% 0.045g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 21.5g	NA	g per day for Men 19-50 years
Fiber	130% 49.4g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	170% 95g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	29% 0.35mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	418% 5.43mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.5mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29% 1.46mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.5% 0.62mg	7.68% 0.1mg	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	62.4% 249μg	5.67% 22.7μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	723% 108mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	122% 1216mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	554% 5mg	24% 0.22mg	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	211% 17mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	301% 1266mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	440% 10mg	88.4% 2.03mg	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	305% 2136mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	95% 3234mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	16.5% 9.07μg	NA	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	136% 15mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.66% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Chinese restaurant steamed white Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Roasted Almonds vs Chinese restaurant steamed white Rice:

• 1 pound of Roasted Almonds has 4.8 times more Vitamin B1, 79.8 times more Vitamin B2, 6.4 times more Vitamin B3, 6.2 times more Vitamin B6 and 11 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Roasted Almonds vs Chinese restaurant steamed white Rice:

• 1 pound of Roasted Almonds has 53.6 times more Calcium, 22.9 times more Copper, 9.6 times more Iron, 55.8 times more Magnesium, 5 times more Manganese, 14.3 times more Phosphorus, 35.7 times more Potassium and 4.9 times more Zinc than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Roasted Almonds has 4 times more Energy, 194.6 times more Fat, 12.1 times more Fiber and 6.6 times more Protein than Chinese restaurant steamed white Rice.
• While 1 lb of Chinese restaurant steamed white Rice contains 1.6 times more Carbohydrate than Dry Roasted Almonds.