Comparing Nutrients in 14 ounces Rice Flour VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Rice Flour	Almonds	Recommended Dietary Allowance
Energy	50% 1453kcal	79.2% 2298kcal	2900kcal per day for Men 19-50 years
Fat	5.8% 5.64g	204% 198g	97g per day for Men 19-50 years
Saturated Fat	4.8% 1.53g	47% 15g	32g per day for Men 19-50 years
Omega 3	16.6% 0.27g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	7.3% 1.24g	288% 49g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	245% 318g	65.8% 85.5g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	24% 17.3g	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	0.6% 0.44g	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	% 0.67g	g per day for Men 19-50 years
Sucrose	NA	% 15.7g	g per day for Men 19-50 years
Fiber	25% 9.53g	131% 49.6g	38g per day for Men 19-50 years
Protein	42% 23.6g	150% 84g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	45.6% 0.55mg	68% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.4% 0.083mg	347% 4.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	64.2% 10.3mg	89.7% 14.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65% 3.25mg	37.4% 1.87mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	133% 1.73mg	42% 0.54mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	754% 226μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	3.97% 16μg	43.7% 175μg	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	2.9% 0.44mg	678% 102mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Flour	Almonds	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	107% 1068mg	1000mg per day for Men 19-50 years
Copper	57.3% 0.52mg	455% 4.1mg	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	17.4% 1.4mg	184% 14.7mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	255% 1072mg	420mg per day for Men 19-50 years
Manganese	207% 4.76mg	376% 8.65mg	2.3mg per day for Men 19-50 years
Molybdenum	401% 181μg	400% 180μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	55.6% 389mg	273% 1909mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	85.6% 2909mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	29% 3.18mg	113% 12.4mg	11mg per day for Men 19-50 years
Water	1.28% 47g	0.47% 17.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice Flour vs Almonds:

• Unenriched White Rice Flour has 1.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Almonds.
• While Almonds contain 1.5 times more Vitamin B1, 54.2 times more Vitamin B2, 1.4 times more Vitamin B3, 11 times more Vitamin B9 and 233 times more Vitamin E than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for Rice Flour vs Almonds:

• Unenriched White Rice Flour has 3.7 times more Selenium than Almonds.
• While Almonds contain 26.9 times more Calcium, 7.9 times more Copper, 10.6 times more Iron, 7.7 times more Magnesium, 1.8 times more Manganese, 4.9 times more Phosphorus, 9.6 times more Potassium and 3.9 times more Zinc than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Almonds have similar amounts of Molybdenum per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Unenriched White Rice Flour has 22.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 35.2 times more Fat, 9.8 times more Saturated Fat, 39.4 times more Omega 6, 36.3 times more Sugars, 5.2 times more Fiber and 3.6 times more Protein than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.