Comparing Nutrients in 1 pound 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	57% 1656kcal	71.6% 2077kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	130% 126g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	37.3% 12g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	56.4% 0.9g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	149% 25.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	167% 217g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	227% 164g	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	15.5% 5.9g	57.3% 21.8g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	73% 41g	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	26.5% 0.32mg	31% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	144% 1.88mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	40.3% 6.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	10.3% 0.51mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	12.6% 0.16mg	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	9.07% 36.3μg	82.8% 331μg	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	0.5% 0.45mg	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	3.33% 0.5mg	409% 61.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Almond paste	Recommended Dietary Allowance
Calcium	12.7% 127mg	78% 780mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	229% 2.06mg	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	45.4% 3.63mg	91% 7.26mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	140% 590mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	169% 3.9mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	167% 1170mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	42% 1424mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	2.72% 41mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	61% 6.7mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.73% 64g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Almond paste per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice versus 1 lb of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 pound of Rice vs Almond paste:

• 1 pound of Rice has 8.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Almond paste.
• While 1 lb 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 pound.
• 1 pound 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 pound.

Comparing minerals per 1 pound for Rice vs Almond paste:

• 1 pound of Rice has 1.3 times more Manganese and 3.6 times more Selenium than Almond paste.
• While 1 lb 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 pound:

• 1 pound of Rice has 1.7 times more Carbohydrate than Almond paste.
• While 1 lb 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 pound of Rice provide inadequate amounts of Omega 3 and Omega 6