Comparing Nutrients in 14 ounces Blanched Almonds VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	80.7% 2342kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	215% 208g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	49% 15.7g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	0.99% 0.016g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	289% 49g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	57% 74g	87.7% 114g	130g per day for Men 19-50 years
Sugars	25.3% 18.4g	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	% 0.12g	NA	g per day for Men 19-50 years
Sucrose	% 17.7g	NA	g per day for Men 19-50 years
Fiber	103% 39.3g	NA	38g per day for Men 19-50 years
Protein	152% 85g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	63% 0.76mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	217% 2.82mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	87% 14mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25% 1.25mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	35% 0.46mg	18% 0.23mg	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	48.6% 194μg	58.5% 234μg	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	628% 94mg	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

	Blanched Almonds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	94% 937mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	453% 4.08mg	31.8% 0.29mg	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	163% 13mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	253% 1064mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	317% 7.3mg	61.6% 1.4mg	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	273% 1909mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	77% 2616mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	5.03% 75.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	107% 11.8mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.48% 18g	7.35% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Blanched Almonds vs Cooked Short-grain White Rice enriched:

• Blanched Almonds have 44.4 times more Vitamin B2, 2.3 times more Vitamin B3 and 1.9 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.3 times more Vitamin B5 than Blanched Almonds.
• Both Blanched Almonds and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B1 and Vitamin B9 per 14 oz.
• Both Blanched Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Blanched Almonds vs Cooked Short-grain White Rice enriched:

• Blanched Almonds have 236 times more Calcium, 14.3 times more Copper, 2.2 times more Iron, 33.5 times more Magnesium, 5.1 times more Manganese, 14.6 times more Phosphorus, 25.3 times more Potassium, more Sodium and 7.4 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2.3 times more Selenium and 15.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 14 ounces:

• Blanched Almonds have 4.5 times more Energy, 276.4 times more Fat, 77.5 times more Saturated Fat, 301.6 times more Omega 6 and 9.1 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.5 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 14 oz.