Comparing Nutrients in 100 grams Oil Roasted Almonds VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Oil Roasted Almonds	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	21% 607kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	57% 55g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	13% 4.2g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	79.5% 13.5g	0.24% 0.041g	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	22% 28.7g	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	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Short-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	1.67% 0.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	60% 0.78mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	23% 3.67mg	2.5% 0.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.6% 0.23mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.08% 0.12mg	4.54% 0.059mg	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	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	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	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	29% 291mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	106% 0.96mg	8% 0.072mg	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	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	65.2% 274mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	107% 2.46mg	15.5% 0.36mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	20.6% 699mg	0.76% 26mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	28% 3.07mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.076% 2.8g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Short-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Oil Roasted Almonds versus 100 g of Cooked Short-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 Cooked Short-grain White Rice:

• 100 grams of Oil Roasted Almonds have 4.6 times more Vitamin B1, 48.8 times more Vitamin B2, 9.2 times more Vitamin B3, 2 times more Vitamin B6 and 13.5 times more Vitamin B9 than Cooked Short-grain White Rice.
• While 100 g of Cooked Short-grain White Rice contain 1.7 times more Vitamin B5 than Oil Roasted Almonds.
• 100 grams of Cooked Short-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Oil Roasted Almonds as well as Cooked Short-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 Cooked Short-grain White Rice:

• 100 grams of Oil Roasted Almonds have 291 times more Calcium, 13.3 times more Copper, 18.4 times more Iron, 34.3 times more Magnesium, 6.9 times more Manganese, 14.1 times more Phosphorus, 26.9 times more Potassium and 7.7 times more Zinc than Cooked Short-grain White Rice.
• 100 grams of Cooked Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Oil Roasted Almonds have 4.7 times more Energy, 290.4 times more Fat, 82.5 times more Saturated Fat, 329.7 times more Omega 6 and 9 times more Protein than Cooked Short-grain White Rice.
• While 100 g of Cooked Short-grain White Rice contain 1.6 times more Carbohydrate than Oil Roasted Almonds.
• 100 grams of Cooked Short-grain White Rice provide inadequate amounts of Omega 6
• Both Oil Roasted Almonds as well as Cooked Short-grain White Rice provide inadequate amounts of Omega 3 in 100 grams.