Comparing Nutrients in 7 ounces Roasted Almonds VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	41% 1187kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	25.4% 8.12g	NA	32g per day for Men 19-50 years
Omega 3	1.24% 0.02g	NA	1.6g per day for Men 19-50 years
Omega 6	151% 25.7g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 41.7g	51.7% 67.2g	130g per day for Men 19-50 years
Sugars	13.3% 9.64g	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	0.027% 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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	74.3% 41.6g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.7% 0.15mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	183% 2.38mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.7% 0.64mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20.8% 0.27mg	3.36% 0.044mg	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	27.3% 109μg	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	316% 47.4mg	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

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	53% 532mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	242% 2.2mg	10.6% 0.095mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	132% 554mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	193% 4.43mg	38.7% 0.89mg	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	134% 935mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	41.6% 1415mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	NA	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	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.13% 4.8g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Roasted Almonds vs Chinese restaurant steamed white Rice:

• Dry Roasted Almonds have 4.8 times more Vitamin B1, 79.8 times more Vitamin B2, 6.4 times more Vitamin B3, 6.2 times more Vitamin B6 and 11 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 7 ounces for Roasted Almonds vs Chinese restaurant steamed white Rice:

• Dry Roasted Almonds have 53.6 times more Calcium, 22.9 times more Copper, 9.6 times more Iron, 55.8 times more Magnesium, 5 times more Manganese, 14.3 times more Phosphorus, 35.7 times more Potassium and 4.9 times more Zinc than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 25.9 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Dry Roasted Almonds have 4 times more Energy, 194.6 times more Fat, 12.1 times more Fiber and 6.6 times more Protein than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.6 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Chinese restaurant steamed white Rice have insufficient amounts of Glucose and Sucrose in 7 oz.