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Comparing Nutrients in 100 grams Oil Roasted AlmondsVS Chinese restaurant steamed white Rice

Macros Ratio

Protein Fat Carbs

Oil Roasted Almonds
13%
76%
11%
Chinese restaurant steamed white Rice
8%
2%
90%
100 g ▼

Macro Nutrients

21%607kcal
Energy
5.2%151kcal
607 kcalvs151 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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57%55g
Fat
0.28%0.27g
55 gvs0.27 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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13%4.2g
Saturated Fat
NA
4.2 gvsNA g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0%0g
Omega 3
NA
0 gvsNA g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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79.5%13.5g
Omega 6
NA
13.5 gvsNA g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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

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13.6%17.7g
Carbohydrate
26%34g
17.7 gvs34 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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6.28%4.55g
Sugars
NA
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
4.55 gvsNA g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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

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%0.04g
Glucose
NA
0.04 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%4.38g
Sucrose
NA
4.38 gvsNA g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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27.6%10.5g
Fiber
2.37%0.9g
10.5 gvs0.9 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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38%21.2g
Protein
5.7%3.2g
21.2 gvs3.2 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

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

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7.67%0.092mg
Vitamin B1
1.33%0.016mg
Thiamine
0.092 mgvs0.016 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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60%0.78mg
Vitamin B2
1.15%0.015mg
Riboflavin
0.78 mgvs0.015 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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23%3.67mg
Vitamin B3
3.54%0.57mg
Niacin, nicotinic acid, niacinamide
3.67 mgvs0.57 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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4.6%0.23mg
Vitamin B5
NA
Pantothenic acid
0.23 mgvsNA mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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9.08%0.12mg
Vitamin B6
1.7%0.022mg
Pyridoxine
0.12 mgvs0.022 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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6.75%27μg
Vitamin B9
1.25%5μg
Folates and Folic Acid
27 μgvs5 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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

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

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

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173%26mg
Vitamin E
NA
Tocopherols and Tocotrienols
26 mgvsNA mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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

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Minerals

29%291mg
Calcium
0.5%5mg
291 mgvs5 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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106%0.96mg
Copper
5.33%0.048mg
0.96 mgvs0.048 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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46%3.68mg
Iron
4.88%0.39mg
3.68 mgvs0.39 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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65.2%274mg
Magnesium
1.2%5mg
274 mgvs5 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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107%2.46mg
Manganese
19.5%0.45mg
2.46 mgvs0.45 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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66.6%466mg
Phosphorus
4.7%33mg
466 mgvs33 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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20.6%699mg
Potassium
0.59%20mg
699 mgvs20 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.45%4.1μg
Selenium
NA
4.1 μgvsNA μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.067%1mg
Sodium
0.33%5mg
1 mgvs5 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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28%3.07mg
Zinc
6.2%0.68mg
3.07 mgvs0.68 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.076%2.8g
Water
1.7%62.5g
2.8 gvs62.5 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 grams of Oil Roasted Almonds vs Chinese restaurant steamed white Rice:
Comparing minerals per 100 grams for Oil Roasted Almonds vs Chinese restaurant steamed white Rice:
Comparison of macro-nutrients per 100 grams:



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