Comparing Nutrients in 7 ounces Roasted Almonds VS Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rice	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Rice	Recommended Dietary Allowance
Energy	41% 1187kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	122% 159g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	0.33% 0.24g	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	0.027% 0.02g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 9.43g	NA	g per day for Men 19-50 years
Fiber	57% 21.6g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	27.3% 109μg	3.97% 16μg	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	316% 47.4mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rice	Recommended Dietary Allowance
Calcium	53% 532mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	48.5% 0.44mg	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	93% 7.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	134% 935mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.4% 5.95mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	59.7% 6.57mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Roasted Almonds versus 7 oz of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Rice:

• 7 ounces of Roasted Almonds have 24.4 times more Vitamin B2, 2.3 times more Vitamin B3, 6.9 times more Vitamin B9 and 217.3 times more Vitamin E than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 3.1 times more Vitamin B5 than Dry Roasted Almonds.
• Both Roasted Almonds and Rice provide similar amounts of Vitamin B1 and Vitamin B6 per seven ounces.
• 7 ounces of Rice have insufficient amounts of Vitamin E
• Both Dry Roasted Almonds as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Roasted Almonds vs Rice:

• 7 ounces of Roasted Almonds have 9.6 times more Calcium, 5 times more Copper, 4.7 times more Iron, 11.2 times more Magnesium, 2.1 times more Manganese, 4.1 times more Phosphorus, 6.2 times more Potassium and 3 times more Zinc than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 7.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Roasted Almonds have 1.6 times more Energy, 79.6 times more Fat, 22.7 times more Saturated Fat, 88.7 times more Omega 6, 40.5 times more Sugars, 8.4 times more Fiber and 2.9 times more Protein than Rice.
• While 7 oz of Raw Regular Long-grain White Rice contain 3.8 times more Carbohydrate than Dry Roasted Almonds.
• 7 ounces of Rice provide inadequate amounts of Omega 6
• Both Dry Roasted Almonds as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 in seven ounces.