Comparing Nutrients in 7 ounces Blanched Almonds VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Blanched Almonds	Cooked Brown Rice	Recommended Dietary Allowance
Energy	40.4% 1171kcal	7.66% 222kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.7% 1.65g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.02% 0.33g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.3% 0.56g	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	36% 46.7g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	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	% 0.06g	NA	g per day for Men 19-50 years
Sucrose	% 8.85g	NA	g per day for Men 19-50 years
Fiber	51.7% 19.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	76% 42.5g	8.22% 4.6g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked 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	17% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	1.83% 0.024mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	16.5% 2.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	15.6% 0.78mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	22.7% 0.3mg	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	24.3% 97μg	2% 7.94μg	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	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 Brown Rice	Recommended Dietary Allowance
Calcium	47% 468mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	18% 0.16mg	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	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	20.8% 87.3mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	95% 2.18mg	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	136% 955mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	4.6% 157mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	NA	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	11% 1.23mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.9% 145g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Cooked Brown Rice:

• Blanched Almonds have 1.9 times more Vitamin B1, 59.3 times more Vitamin B2, 2.6 times more Vitamin B3 and 12.3 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B5 per 7 oz.
• Both Blanched Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Blanched Almonds vs Cooked Brown Rice:

• Blanched Almonds have 23.6 times more Calcium, 12.7 times more Copper, 6.2 times more Iron, 6.1 times more Magnesium, 1.7 times more Manganese, 6.2 times more Phosphorus, 8.3 times more Potassium, 19 times more Sodium and 4.8 times more Zinc than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 16.2 times more Water than Blanched Almonds.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 5.3 times more Energy, 63.3 times more Fat, 24 times more Saturated Fat, 43.7 times more Omega 6, 5.5 times more Fiber and 9.2 times more Protein than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Cooked Medium-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.