Comparing Nutrients in 7 ounces Blanched Almonds VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	40.4% 1171kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	107% 104g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	24.5% 7.84g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	144% 24.5g	0.2% 0.034g	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	41% 53g	130g per day for Men 19-50 years
Sugars	12.7% 9.2g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	51.7% 19.6g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	76% 42.5g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	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	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	109% 1.4mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.4% 6.95mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	12.5% 0.62mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.6% 0.23mg	7.63% 0.099mg	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	34.7% 139μg	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	0.13% 0.02mg	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

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	47% 468mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	226% 2.04mg	8.16% 0.073mg	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	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	127% 532mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	158% 3.64mg	29.6% 0.68mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	38.5% 1308mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	11.5% 6.35μg	17.3% 9.53μg	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	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	0.24% 8.95g	3.77% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Blanched Almonds VS Prepared instant Long-grain White Rice, enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Blanched Almonds versus 7 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Blanched Almonds have 2.5 times more Vitamin B1, 88.9 times more Vitamin B2, 2 times more Vitamin B3, 5.6 times more Vitamin B5, 2.3 times more Vitamin B6 and 2375 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 1.4 times more Vitamin B9 than Blanched Almonds.
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2, Vitamin B5 and Vitamin E
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Blanched Almonds have 29.5 times more Calcium, 27.8 times more Copper, 1.9 times more Iron, 53.6 times more Magnesium, 5.3 times more Manganese, 13 times more Phosphorus, 73.2 times more Potassium and 6.1 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 1.5 times more Selenium than Blanched Almonds.
• 7 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Blanched Almonds have 4.8 times more Energy, 105 times more Fat, 232.5 times more Saturated Fat, 727.4 times more Omega 6, more Sugars, 16.5 times more Fiber and 9.8 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 7 oz of Prepared instant Long-grain White Rice, enriched contain 1.4 times more Carbohydrate than Blanched Almonds.
• 7 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in seven ounces.