Comparing Nutrients in 5 ounces Almonds VS Rice Flour

Macros Ratio

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

Macro Nutrients

	Almonds	Rice Flour	Recommended Dietary Allowance
Energy	28.3% 821kcal	18% 519kcal	2900kcal per day for Men 19-50 years
Fat	73% 70.8g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	17% 5.4g	1.7% 0.55g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	5.94% 0.095g	1.6g per day for Men 19-50 years
Omega 6	103% 17.5g	2.6% 0.44g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23.5% 30.5g	87.4% 114g	130g per day for Men 19-50 years
Sugars	8.5% 6.17g	0.23% 0.17g	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	0.22% 0.16g	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	% 0.24g	NA	g per day for Men 19-50 years
Sucrose	% 5.6g	NA	g per day for Men 19-50 years
Fiber	46.6% 17.7g	8.95% 3.4g	38g per day for Men 19-50 years
Protein	53.5% 30g	15% 8.43g	56g per day for Men 19-50 years

Vitamins

	Almonds	Rice Flour	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.2% 0.29mg	16.3% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	124% 1.6mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.13mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	23.2% 1.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15% 0.19mg	47.5% 0.62mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	269% 80.8μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	15.6% 62.4μg	1.4% 5.67μg	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	242% 36.3mg	1.04% 0.16mg	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

	Almonds	Rice Flour	Recommended Dietary Allowance
Calcium	38% 381mg	1.4% 14mg	1000mg per day for Men 19-50 years
Copper	162% 1.46mg	20.5% 0.18mg	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	65.7% 5.26mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	91% 383mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	134% 3.1mg	74% 1.7mg	2.3mg per day for Men 19-50 years
Molybdenum	143% 64.2μg	143% 64.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	97% 682mg	20% 139mg	700mg per day for Men 19-50 years
Potassium	30.6% 1039mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	10.6% 5.8μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	40.2% 4.42mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.17% 6.25g	0.46% 17g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Almonds vs Rice Flour:

• Almonds have 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.
• While Unenriched White Rice Flour contains 1.7 times more Vitamin B5 and 3.2 times more Vitamin B6 than Almonds.
• Both Almonds as well as Unenriched White Rice Flour have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Almonds vs Rice Flour:

• Almonds have 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.
• While Unenriched White Rice Flour contains 3.7 times more Selenium than Almonds.
• Both Almonds and Unenriched White Rice Flour have similar amounts of Molybdenum per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Almonds have 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.
• While Unenriched White Rice Flour contains 22.3 times more Omega 3 and 3.7 times more Carbohydrate than Almonds.
• Both Almonds as well as Unenriched White Rice Flour have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.