Comparing Nutrients in 5 ounces Oil Roasted Almonds VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Oil Roasted Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	29.7% 860kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	80.6% 78.2g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	18.6% 5.96g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	113% 19g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	19.3% 25g	31% 40.5g	130g per day for Men 19-50 years
Sugars	8.9% 6.45g	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% 0g	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	% 0.057g	NA	g per day for Men 19-50 years
Sucrose	% 6.2g	NA	g per day for Men 19-50 years
Fiber	39% 15g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	53.7% 30g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11% 0.13mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	85% 1.1mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32.5% 5.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.5% 0.32mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	5.45% 0.071mg	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	9.57% 38.3μg	20.6% 82.2μg	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	245% 37mg	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

	Oil Roasted Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	41.2% 412mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	150% 1.35mg	6% 0.054mg	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	65.2% 5.2mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	92% 388mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	152% 3.5mg	23.2% 0.53mg	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	94% 661mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	29% 991mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	39.6% 4.35mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.11% 3.97g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Medium-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Oil Roasted Almonds versus 5 oz of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Oil Roasted Almonds vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Oil Roasted Almonds have 48.8 times more Vitamin B2, 2 times more Vitamin B3 and 2.4 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.8 times more Vitamin B1, 1.8 times more Vitamin B5 and 2.1 times more Vitamin B9 than Oil Roasted Almonds.
• 5 ounces of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Oil Roasted Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Oil Roasted Almonds vs Cooked Medium-grain White Rice enriched:

• 5 ounces of Oil Roasted Almonds have 97 times more Calcium, 25.1 times more Copper, 2.5 times more Iron, 21.1 times more Magnesium, 6.5 times more Manganese, 12.6 times more Phosphorus, 24.1 times more Potassium and 7.3 times more Zinc than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.8 times more Selenium than Oil Roasted Almonds.
• 5 ounces of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Oil Roasted Almonds have 4.7 times more Energy, 262.7 times more Fat, 73.8 times more Saturated Fat, 293.9 times more Omega 6, 35 times more Fiber and 8.9 times more Protein than Cooked Medium-grain White Rice enriched.
• While 5 oz of Cooked Medium-grain White Rice enriched contain 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 5 ounces of Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 6 and Fiber
• Both Oil Roasted Almonds as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 in five ounces.