Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Oil Roasted Almonds	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	41.5% 1205kcal	6.64% 192kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.37% 0.006g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	0.77% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	32% 42g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	0.14% 0.099g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 8.7g	NA	g per day for Men 19-50 years
Fiber	55% 21g	5.22% 2g	38g per day for Men 19-50 years
Protein	75.2% 42g	7.16% 4g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	3.6% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	8.53% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	3.97% 0.052mg	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	13.4% 53.6μg	0.5% 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	344% 51.5mg	0.53% 0.079mg	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

	Oil Roasted Almonds	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	57.7% 577mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	11% 0.097mg	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	91% 7.3mg	3.47% 0.28mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	22.6% 0.52mg	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	132% 925mg	2.27% 16mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	0.58% 20mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	20.2% 11μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	7.4% 0.81mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	4.1% 152g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Cooked Glutinous White Rice:

• Oil Roasted Almonds have 4.6 times more Vitamin B1, 60.1 times more Vitamin B2, 12.6 times more Vitamin B3, 4.5 times more Vitamin B6, 27 times more Vitamin B9 and 649.3 times more Vitamin E than Cooked Glutinous White Rice.
• Both Oil Roasted Almonds and Cooked Glutinous White Rice have similar amounts of Vitamin B5 per 7 oz.
• Both Oil Roasted Almonds as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Cooked Glutinous White Rice:

• Oil Roasted Almonds have 145.5 times more Calcium, 19.5 times more Copper, 26.3 times more Iron, 54.8 times more Magnesium, 9.4 times more Manganese, 58.3 times more Phosphorus, 69.9 times more Potassium and 7.5 times more Zinc than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 1.4 times more Selenium and 27.4 times more Water than Oil Roasted Almonds.

Comparison of macro-nutrients per 7 ounces:

• Oil Roasted Almonds have 6.3 times more Energy, 290.4 times more Fat, 107.9 times more Saturated Fat, 204.8 times more Omega 6, 91 times more Sugars, 10.5 times more Fiber and 10.5 times more Protein than Cooked Glutinous White Rice.
• Both Oil Roasted Almonds and Cooked Glutinous White Rice have similar amounts of Carbohydrate per 7 oz.
• Both Oil Roasted Almonds as well as Cooked Glutinous White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.