Comparing Nutrients in 100 grams Oil Roasted Almonds VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Oil Roasted Almonds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	21% 607kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.6% 17.7g	61% 79.3g	130g per day for Men 19-50 years
Sugars	6.28% 4.55g	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% 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	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 4.38g	NA	g per day for Men 19-50 years
Fiber	27.6% 10.5g	NA	38g per day for Men 19-50 years
Protein	38% 21.2g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	7.67% 0.092mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	11% 0.15mg	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	6.75% 27μg	2.25% 9μg	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	173% 26mg	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

	Oil Roasted Almonds	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	29% 291mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	12.2% 0.11mg	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	46% 3.68mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	48% 1.1mg	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	66.6% 466mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	7.45% 4.1μg	NA	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	0.35% 13g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Raw Medium-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Raw Medium-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Raw Medium-grain White Rice:

• 100 grams of Oil Roasted Almonds have 1.3 times more Vitamin B1, 16.3 times more Vitamin B2, 2.3 times more Vitamin B3 and 3 times more Vitamin B9 than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 5.9 times more Vitamin B5 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Raw Medium-grain White Rice provide similar amounts of Vitamin B6 per 100 grams.
• Both Oil Roasted Almonds as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Oil Roasted Almonds vs Raw Medium-grain White Rice:

• 100 grams of Oil Roasted Almonds have 32.3 times more Calcium, 8.7 times more Copper, 4.6 times more Iron, 7.8 times more Magnesium, 2.2 times more Manganese, 4.3 times more Phosphorus, 8.1 times more Potassium and 2.6 times more Zinc than Raw Medium-grain White Rice.
• 100 grams of Raw Medium-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 1.7 times more Energy, 95.1 times more Fat, 26.6 times more Saturated Fat, 105.6 times more Omega 6 and 3.2 times more Protein than Raw Medium-grain White Rice.
• While 100 g of Raw Medium-grain White Rice contain 4.5 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Raw Medium-grain White Rice provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Raw Medium-grain White Rice provide inadequate amounts of Omega 3 in 100 grams.