Comparing Nutrients in 7 ounces Blanched Almonds VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Blanched Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	40.4% 1171kcal	25.6% 742kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	2.1% 2.04g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	1.82% 0.58g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	3.56% 0.61g	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	123% 161g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0.9% 0.65g	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	0.055% 0.04g	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	% 0.22g	g per day for Men 19-50 years
Sucrose	% 8.85g	% 0.42g	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	26.6% 15g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Dry parboiled enriched Long-grain White 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	100% 1.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	7.63% 0.099mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	62.6% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	26.7% 1.33mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	69% 0.9mg	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	128% 510μg	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	0.4% 0.06mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	47% 468mg	14% 141mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	62.6% 0.56mg	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	82.6% 6.6mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	12.8% 53.6mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	89.3% 2.05mg	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	43.4% 304mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	72% 39.5μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	53.6% 5.9mg	18.4% 2.02mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	0.53% 19.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Dry parboiled enriched Long-grain White Rice:

• Blanched Almonds have 14.2 times more Vitamin B2 and 791.7 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 3.2 times more Vitamin B1, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5, 3.9 times more Vitamin B6 and 5.2 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• Blanched Almonds have 3.3 times more Calcium, 3.6 times more Copper, 9.9 times more Magnesium, 1.8 times more Manganese, 3.1 times more Phosphorus, 3.8 times more Potassium, 9.5 times more Sodium and 2.9 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 6.2 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Dry parboiled enriched Long-grain White Rice have similar amounts of Iron per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Blanched Almonds have 1.6 times more Energy, 51 times more Fat, 13.4 times more Saturated Fat, 40.5 times more Omega 6, 14 times more Sugars, 5.5 times more Fiber and 2.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.3 times more Omega 3 and 4.3 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 7 oz.