Comparing Nutrients in 7 ounces Rice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	25% 724kcal	41.5% 1205kcal	2900kcal per day for Men 19-50 years
Fat	1.35% 1.3g	113% 109g	97g per day for Men 19-50 years
Saturated Fat	1.1% 0.36g	26% 8.35g	32g per day for Men 19-50 years
Omega 3	3.84% 0.062g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.7% 0.29g	158% 27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	122% 159g	27% 35g	130g per day for Men 19-50 years
Sugars	0.33% 0.24g	12.5% 9.03g	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	0% 0g	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	% 0.079g	g per day for Men 19-50 years
Sucrose	NA	% 8.7g	g per day for Men 19-50 years
Fiber	6.8% 2.58g	55% 21g	38g per day for Men 19-50 years
Protein	25.3% 14g	75.2% 42g	56g per day for Men 19-50 years

Vitamins

	Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	11.6% 0.14mg	15.2% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.48% 0.097mg	119% 1.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20% 3.18mg	45.5% 7.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	40% 2mg	9.1% 0.45mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	25% 0.33mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	13.4% 53.6μg	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	1.46% 0.22mg	344% 51.5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	5.56% 55.6mg	57.7% 577mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	211% 1.9mg	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	20% 1.6mg	91% 7.3mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	129% 544mg	420mg per day for Men 19-50 years
Manganese	94% 2.16mg	212% 4.9mg	2.3mg per day for Men 19-50 years
Molybdenum	283% 127μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	32.6% 228mg	132% 925mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	40.8% 1387mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	14.8% 8.14μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	19.7% 2.16mg	55.4% 6.1mg	11mg per day for Men 19-50 years
Water	0.62% 23g	0.15% 5.56g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Oil Roasted Almonds per 7 oz

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

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

• 7 ounces of Rice have 4.4 times more Vitamin B5 and 1.4 times more Vitamin B6 than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.3 times more Vitamin B1, 15.9 times more Vitamin B2, 2.3 times more Vitamin B3, 3.4 times more Vitamin B9 and 236.1 times more Vitamin E than Raw Regular Long-grain White Rice.
• 7 ounces of Rice have insufficient amounts of Vitamin E
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

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

• 7 ounces of Rice have 3.7 times more Selenium than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 10.4 times more Calcium, 4.3 times more Copper, 4.6 times more Iron, 11 times more Magnesium, 2.3 times more Manganese, 4.1 times more Phosphorus, 6.1 times more Potassium and 2.8 times more Zinc than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Rice have 4.5 times more Carbohydrate than Oil Roasted Almonds.
• While 7 oz of Oil Roasted Almonds contain 1.7 times more Energy, 83.6 times more Fat, 23.4 times more Saturated Fat, 92.6 times more Omega 6, 37.9 times more Sugars, 8.1 times more Fiber and 3 times more Protein than Raw Regular Long-grain White Rice.
• 7 ounces of Rice provide inadequate amounts of Omega 6
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in seven ounces.