Comparing Nutrients in 5 ounces Almond paste VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Almond paste	8%	52%	40%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Almond paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	22.4% 649kcal	17.6% 510kcal	2900kcal per day for Men 19-50 years
Fat	40.5% 39.3g	0.85% 0.82g	97g per day for Men 19-50 years
Saturated Fat	11.6% 3.73g	0.7% 0.22g	32g per day for Men 19-50 years
Omega 3	17.6% 0.28g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	46.5% 7.9g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	52% 67.8g	86.5% 112g	130g per day for Men 19-50 years
Sugars	71% 51.4g	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	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	18% 6.8g	5.22% 2g	38g per day for Men 19-50 years
Protein	22.8% 12.8g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Almond paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.7% 0.12mg	68.3% 0.82mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45% 0.59mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	12.6% 2mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	38% 1.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.93% 0.051mg	16% 0.21mg	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	26% 103μg	82% 327μg	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	0.16% 0.14mg	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	128% 19mg	1.04% 0.16mg	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

	Almond paste	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	24.4% 244mg	1.28% 12.8mg	1000mg per day for Men 19-50 years
Copper	71.5% 0.64mg	17.3% 0.16mg	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	28.3% 2.27mg	77.3% 6.2mg	8mg per day for Men 19-50 years
Magnesium	44% 184mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	52.8% 1.2mg	67.8% 1.56mg	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	52.2% 366mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	13% 445mg	3.6% 122mg	3400mg per day for Men 19-50 years
Selenium	11% 5.95μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.85% 12.8mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	19% 2.1mg	15% 1.64mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.49% 18.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Almond paste VS Enriched Medium-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Almond paste versus 5 oz of Enriched Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Almond paste vs Enriched Medium-grain White Rice:

• 5 ounces of Almond paste have 8.6 times more Vitamin B2 and 123.1 times more Vitamin E than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 7 times more Vitamin B1, 3.6 times more Vitamin B3, 11.9 times more Vitamin B5, 4 times more Vitamin B6 and 3.2 times more Vitamin B9 than Almond paste.
• 5 ounces of Enriched Medium-grain White Rice have insufficient amounts of Vitamin E
• Both Almond paste as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Almond paste vs Enriched Medium-grain White Rice:

• 5 ounces of Almond paste have 19.1 times more Calcium, 4.1 times more Copper, 3.7 times more Magnesium, 2.4 times more Phosphorus, 3.7 times more Potassium and 1.3 times more Zinc than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 2.7 times more Iron, 1.3 times more Manganese and 3.6 times more Selenium than Almond paste.
• 5 ounces of Enriched Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Almond paste have 1.3 times more Energy, 47.8 times more Fat, 16.6 times more Saturated Fat, 7.4 times more Omega 3, 43.6 times more Omega 6, 3.4 times more Fiber and 1.4 times more Protein than Enriched Medium-grain White Rice.
• While 5 oz of Enriched Medium-grain White Rice contain 1.7 times more Carbohydrate than Almond paste.
• 5 ounces of Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6