Comparing Nutrients in 7 ounces Raw Unenriched Glutinous White Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Almond paste	8%	52%	40%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Almond paste	Recommended Dietary Allowance
Energy	25.3% 734kcal	31.3% 909kcal	2900kcal per day for Men 19-50 years
Fat	1.13% 1.1g	56.8% 55g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	16.3% 5.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	24.7% 0.39g	1.6g per day for Men 19-50 years
Omega 6	2.2% 0.38g	65% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	125% 162g	73% 95g	130g per day for Men 19-50 years
Sugars	NA	99% 72g	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	14.6% 5.56g	25% 9.53g	38g per day for Men 19-50 years
Protein	24% 13.5g	32% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White 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	29.8% 0.36mg	13.6% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.4% 0.11mg	63% 0.82mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.6% 4.26mg	17.6% 2.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.7% 1.64mg	4.5% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.3% 0.21mg	5.5% 0.071mg	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	3.47% 14μg	36.2% 145μg	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	0.22% 0.2mg	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	NA	179% 27mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Unenriched Glutinous White Rice	Almond paste	Recommended Dietary Allowance
Calcium	2.2% 22mg	34% 341mg	1000mg per day for Men 19-50 years
Copper	37.7% 0.34mg	100% 0.9mg	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	39.7% 3.18mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	61.4% 258mg	420mg per day for Men 19-50 years
Manganese	84% 1.93mg	74% 1.7mg	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	20% 141mg	73% 512mg	700mg per day for Men 19-50 years
Potassium	4.5% 153mg	18.3% 623mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	15% 8.33μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	21.6% 2.4mg	26.7% 2.94mg	11mg per day for Men 19-50 years
Water	0.56% 20.8g	0.76% 28g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Raw Unenriched Glutinous White Rice vs Almond paste:

• Raw Unenriched Glutinous White Rice have 2.2 times more Vitamin B1, 1.5 times more Vitamin B3, 7.3 times more Vitamin B5 and 3 times more Vitamin B6 than Almond paste.
• While Almond paste contains 7.5 times more Vitamin B2 and 10.4 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Raw Unenriched Glutinous White Rice vs Almond paste:

• Raw Unenriched Glutinous White Rice have 3.6 times more Selenium than Almond paste.
• While Almond paste contains 15.6 times more Calcium, 2.7 times more Copper, 5.7 times more Magnesium, 3.6 times more Phosphorus and 4.1 times more Potassium than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Almond paste have similar amounts of Iron, Manganese and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Unenriched Glutinous White Rice have 1.7 times more Carbohydrate than Almond paste.
• While Almond paste contains 50.4 times more Fat, 23.7 times more Saturated Fat, 24.9 times more Omega 3, 29.5 times more Omega 6, 1.7 times more Fiber and 1.3 times more Protein than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Almond paste have similar amounts of Energy per 7 oz.
• Both Raw Unenriched Glutinous White Rice as well as Almond paste have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.