Comparing Nutrients in 7 ounces Blanched Almonds VS UNCLE BENS Cooked Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
UNCLE BENS Cooked Parboiled Brown Rice	9%	5%	86%

Macro Nutrients

	Blanched Almonds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Energy	40.4% 1171kcal	10% 292kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.74% 1.7g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.32% 0.42g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.02% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	28.5% 37g	48% 62g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.41% 0.3g	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	% 0.3g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	8.88% 3.37g	38g per day for Men 19-50 years
Protein	76% 42.5g	11% 6.13g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	31.6% 0.38mg	16% 0.19mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	10.7% 0.14mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	23.6% 3.78mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	11% 0.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	16.8% 0.22mg	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	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	314% 47mg	0% 0mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.66% 0.79μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	UNCLE BENS Cooked Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	47% 468mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	28.4% 0.26mg	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	18.4% 77.4mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	98% 2.26mg	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	27.2% 191mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	3.56% 121mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	34% 18.7μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	14% 1.53mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.45% 128g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS UNCLE BENS Cooked Parboiled Brown Rice per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of UNCLE BENS Cooked Parboiled Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Blanched Almonds have 2 times more Vitamin B1, 10.2 times more Vitamin B2, 1.8 times more Vitamin B3, 12.3 times more Vitamin B9 and more Vitamin E than UNCLE BENS Cooked Parboiled Brown Rice.
• Both Blanched Almonds and UNCLE BENS Cooked Parboiled Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per seven ounces.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin B9 and Vitamin E
• Both Blanched Almonds as well as UNCLE BENS Cooked Parboiled Brown Rice have insufficient amounts of Vitamin K in seven ounces.

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

• 7 ounces of Blanched Almonds have 78.7 times more Calcium, 8 times more Copper, 6.2 times more Iron, 6.9 times more Magnesium, 1.6 times more Manganese, 5 times more Phosphorus, 10.8 times more Potassium and 3.9 times more Zinc than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 2.9 times more Selenium than Blanched Almonds.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 4 times more Energy, 61.8 times more Fat, 18.6 times more Saturated Fat, 47.7 times more Omega 6, 30.9 times more Sugars, 5.8 times more Fiber and 6.9 times more Protein than UNCLE BENS Cooked Parboiled Brown Rice.
• While 7 oz of UNCLE BENS Cooked Parboiled Brown Rice contain 1.7 times more Carbohydrate than Blanched Almonds.
• 7 ounces of UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 6
• Both Blanched Almonds as well as UNCLE BENS Cooked Parboiled Brown Rice provide inadequate amounts of Omega 3 in seven ounces.