Comparing Nutrients in 5 ounces Cooked Glutinous White Rice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Glutinous White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	4.74% 137kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	23% 29.8g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	3.73% 1.4g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	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	2.36% 0.028mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	15% 0.19mg	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	0.35% 1.4μg	19.5% 78μg	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	0.38% 0.057mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	173% 1.56mg	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	2.5% 0.2mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	138% 3.16mg	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	1.6% 11.3mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	0.42% 14mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.092% 3.4g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Roasted Almonds per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Glutinous White Rice vs Roasted Almonds:

• 5 oz of Dry Roasted Almonds contain 3.9 times more Vitamin B1, 92.1 times more Vitamin B2, 12.5 times more Vitamin B3, 1.5 times more Vitamin B5, 5.2 times more Vitamin B6, 55 times more Vitamin B9 and 597.5 times more Vitamin E than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin E
• Both Cooked Glutinous White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Glutinous White Rice vs Roasted Almonds:

• 5 ounces of Cooked Glutinous White Rice have 2.8 times more Selenium and 31.8 times more Water than Roasted Almonds.
• While 5 oz of Dry Roasted Almonds contain 134 times more Calcium, 22.4 times more Copper, 26.6 times more Iron, 55.8 times more Magnesium, 8.5 times more Manganese, 58.9 times more Phosphorus, 71.3 times more Potassium and 8.1 times more Zinc than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry Roasted Almonds contain 6.2 times more Energy, 276.5 times more Fat, 104.9 times more Saturated Fat, 196.1 times more Omega 6, 97.2 times more Sugars, 10.9 times more Fiber and 10.4 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Roasted Almonds offer comparable quantities of Carbohydrate per five ounces.
• 5 ounces of Cooked Glutinous White Rice provide inadequate amounts of Omega 6
• Both Cooked Glutinous White Rice as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in five ounces.