Comparing Nutrients in 100 grams Chinese restaurant steamed white Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Almond paste	8%	52%	40%

Macro Nutrients

	Chinese restaurant steamed white Rice	Almond paste	Recommended Dietary Allowance
Energy	5.2% 151kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	28.6% 27.7g	97g per day for Men 19-50 years
Saturated Fat	NA	8.2% 2.63g	32g per day for Men 19-50 years
Omega 3	NA	12.4% 0.2g	1.6g per day for Men 19-50 years
Omega 6	NA	32.8% 5.58g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	26% 34g	36.8% 48g	130g per day for Men 19-50 years
Sugars	NA	50% 36.3g	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	2.37% 0.9g	12.6% 4.8g	38g per day for Men 19-50 years
Protein	5.7% 3.2g	16% 9g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.33% 0.016mg	6.83% 0.082mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.15% 0.015mg	32% 0.41mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	8.9% 1.42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.7% 0.022mg	2.77% 0.036mg	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	1.25% 5μg	18.3% 73μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0.11% 0.1mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	90% 13.5mg	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

	Chinese restaurant steamed white Rice	Almond paste	Recommended Dietary Allowance
Calcium	0.5% 5mg	17% 172mg	1000mg per day for Men 19-50 years
Copper	5.33% 0.048mg	50.4% 0.45mg	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	4.88% 0.39mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	19.5% 0.45mg	37.2% 0.86mg	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	4.7% 33mg	37% 258mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	9.24% 314mg	3400mg per day for Men 19-50 years
Selenium	NA	7.64% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.6% 9mg	1500mg per day for Men 19-50 years
Zinc	6.2% 0.68mg	13.5% 1.48mg	11mg per day for Men 19-50 years
Water	1.7% 62.5g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Chinese restaurant steamed white Rice vs Almond paste:

• Almond paste contains 5.1 times more Vitamin B1, 27.6 times more Vitamin B2, 2.5 times more Vitamin B3, 1.6 times more Vitamin B6 and 14.6 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 100 grams for Chinese restaurant steamed white Rice vs Almond paste:

• Chinese restaurant steamed white Rice has 4.4 times more Water than Almond paste.
• While Almond paste contains 34.4 times more Calcium, 9.5 times more Copper, 4.1 times more Iron, 26 times more Magnesium, 1.9 times more Manganese, 7.8 times more Phosphorus, 15.7 times more Potassium and 2.2 times more Zinc than Chinese restaurant steamed white Rice.

Comparison of macro-nutrients per 100 grams:

• Almond paste contains 3 times more Energy, 102.7 times more Fat, 1.4 times more Carbohydrate, 5.3 times more Fiber and 2.8 times more Protein than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice as well as Almond paste have insufficient amounts of Glucose and Sucrose in 100 g.