Comparing Nutrients in 5 ounces 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	18% 517kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	52% 67.8g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	71% 51.4g	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	4.85% 1.84g	18% 6.8g	38g per day for Men 19-50 years
Protein	18% 10g	22.8% 12.8g	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	8.27% 0.099mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	3.93% 0.051mg	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	2.83% 11.3μg	26% 103μg	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	0.16% 0.14mg	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	1.04% 0.16mg	128% 19mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Almond paste	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	71.5% 0.64mg	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	14% 1.13mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	52.8% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	202% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Almond paste per 5 oz

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

Lets compare vitamin content per 5 ounces of Rice vs Almond paste:

• 5 ounces of Rice have 8.9 times more Vitamin B5 and 4.6 times more Vitamin B6 than Almond paste.
• While 5 oz of Almond paste contain 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 five ounces.
• 5 ounces 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 five ounces.

Comparing minerals per 5 ounces for Rice vs Almond paste:

• 5 ounces of Rice have 1.3 times more Manganese and 3.6 times more Selenium than Almond paste.
• While 5 oz of Almond paste contain 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 5 ounces:

• 5 ounces of Rice have 1.7 times more Carbohydrate than Almond paste.
• While 5 oz of Almond paste contain 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.
• 5 ounces of Rice provide inadequate amounts of Omega 3 and Omega 6