Comparing Nutrients in 1 kilogram 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	126% 3660kcal	200% 5790kcal	2900kcal per day for Men 19-50 years
Fat	14.6% 14g	515% 499g	97g per day for Men 19-50 years
Saturated Fat	12% 3.86g	119% 38g	32g per day for Men 19-50 years
Omega 3	42% 0.67g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	18.4% 3.13g	725% 123g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	616% 801g	166% 216g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	60% 43.5g	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	1.5% 1.1g	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	% 1.7g	g per day for Men 19-50 years
Sucrose	NA	% 39.5g	g per day for Men 19-50 years
Fiber	63% 24g	329% 125g	38g per day for Men 19-50 years
Protein	106% 59.5g	378% 212g	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	115% 1.38mg	171% 2.05mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16% 0.21mg	875% 11.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	162% 26mg	226% 36mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	164% 8.2mg	94% 4.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	335% 4.36mg	105% 1.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	1900% 570μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	10% 40μg	110% 440μg	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	7.33% 1.1mg	1709% 256mg	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	10% 100mg	269% 2690mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	1146% 10.3mg	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	43.8% 3.5mg	464% 37mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	643% 2700mg	420mg per day for Men 19-50 years
Manganese	522% 12mg	947% 21.8mg	2.3mg per day for Men 19-50 years
Molybdenum	1011% 455μg	1007% 453μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	140% 980mg	687% 4810mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	216% 7330mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	74.5% 41μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	72.7% 8mg	284% 31mg	11mg per day for Men 19-50 years
Water	3.2% 119g	1.2% 44g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram 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 1 kg.

Comparing minerals per 1 kilogram 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 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• 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 1 kg.