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Comparing Nutrients in 7 ounces Cooked Glutinous White RiceVS Oil Roasted Almonds

Macros Ratio

Protein Fat Carbs

Cooked Glutinous White Rice
9%
2%
89%
Oil Roasted Almonds
13%
76%
11%
7 oz ▼

Macro Nutrients

6.64%192kcal
Energy
41.5%1205kcal
192 kcalvs1205 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.39%0.38g
Fat
113%109g
0.38 gvs109 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.24%0.077g
Saturated Fat
26%8.35g
0.077 gvs8.35 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.37%0.006g
Omega 3
0%0g
0.006 gvs0 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.77%0.13g
Omega 6
158%27g
0.13 gvs27 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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32%42g
Carbohydrate
27%35g
42 gvs35 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.14%0.099g
Sugars
12.5%9.03g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.099 gvs9.03 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0%0g
≤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]
NA gvs0 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.079g
NA gvs0.079 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%8.7g
NA gvs8.7 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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5.22%2g
Fiber
55%21g
2 gvs21 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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7.16%4g
Protein
75.2%42g
4 gvs42 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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3.3%0.04mg
Vitamin B1
15.2%0.18mg
Thiamine
0.04 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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2%0.026mg
Vitamin B2
119%1.55mg
Riboflavin
0.026 mgvs1.55 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.6%0.58mg
Vitamin B3
45.5%7.27mg
Niacin, nicotinic acid, niacinamide
0.58 mgvs7.27 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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8.53%0.43mg
Vitamin B5
9.1%0.45mg
Pantothenic acid
0.43 mgvs0.45 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.97%0.052mg
Vitamin B6
18%0.23mg
Pyridoxine
0.052 mgvs0.23 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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0.5%2μg
Vitamin B9
13.4%53.6μg
Folates and Folic Acid
2 μgvs53.6 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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0.53%0.079mg
Vitamin E
344%51.5mg
Tocopherols and Tocotrienols
0.079 mgvs51.5 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg
Vitamin K
0%0μg
Phytomenadione or phylloquinone
0 μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.4%3.97mg
Calcium
57.7%577mg
3.97 mgvs577 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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11%0.097mg
Copper
211%1.9mg
0.097 mgvs1.9 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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3.47%0.28mg
Iron
91%7.3mg
0.28 mgvs7.3 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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2.36%9.92mg
Magnesium
129%544mg
9.92 mgvs544 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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22.6%0.52mg
Manganese
212%4.9mg
0.52 mgvs4.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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2.27%16mg
Phosphorus
132%925mg
16 mgvs925 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.58%20mg
Potassium
40.8%1387mg
20 mgvs1387 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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20.2%11μg
Selenium
14.8%8.14μg
11 μgvs8.14 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.66%9.92mg
Sodium
0.13%2mg
9.92 mgvs2 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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7.4%0.81mg
Zinc
55.4%6.1mg
0.81 mgvs6.1 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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4.1%152g
Water
0.15%5.56g
152 gvs5.56 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 7 ounces of Cooked Glutinous White Rice vs Oil Roasted Almonds:
Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Oil Roasted Almonds:
Comparison of macro-nutrients per 7 ounces:



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