Comparing Nutrients in 7 ounces Blanched Almonds VS Long-grain Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Long-grain Brown Rice	8%	8%	84%

Macro Nutrients

	Blanched Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Energy	40.4% 1171kcal	25% 728kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	6.55% 6.35g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	3.67% 1.17g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	3.97% 0.064g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	11.3% 1.92g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	116% 151g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	1.8% 1.3g	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	0% 0g	0% 0g	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	% 0.06g	% 0g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 1.3g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	19% 7.14g	38g per day for Men 19-50 years
Protein	76% 42.5g	26.7% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	89.5% 1.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	14.5% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	80.5% 13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	42% 2.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	73% 0.95mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	33% 9.9μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	24.3% 97μg	11.4% 45.6μg	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	314% 47mg	7.94% 1.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.99% 1.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	47% 468mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	66.6% 0.6mg	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	81.4% 6.5mg	32% 2.56mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	55% 230mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	246% 5.66mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	282% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	136% 955mg	88% 617mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	14.6% 496mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	61.7% 34μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	38.4% 4.23mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.63% 23.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Long-grain Brown Rice:

• Blanched Almonds have 7.5 times more Vitamin B2, 2.1 times more Vitamin B9 and 39.6 times more Vitamin E than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 2.8 times more Vitamin B1, 1.9 times more Vitamin B3, 3.4 times more Vitamin B5 and 4.1 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Long-grain Brown Rice:

• Blanched Almonds have 26.2 times more Calcium, 3.4 times more Copper, 2.5 times more Iron, 2.3 times more Magnesium, 1.5 times more Phosphorus, 2.6 times more Potassium, 3.8 times more Sodium and 1.4 times more Zinc than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 1.6 times more Manganese and 5.3 times more Selenium than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 16.4 times more Fat, 6.7 times more Saturated Fat, 12.8 times more Omega 6, 7 times more Sugars, 2.8 times more Fiber and 2.8 times more Protein than Raw Long-grain Brown Rice.
• While Raw Long-grain Brown Rice contains 8 times more Omega 3 and 4.1 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.