Comparing Nutrients in 7 ounces Cooked Rice Noodles VS Blanched Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Rice Noodles	7%	2%	91%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Cooked Rice Noodles	Blanched Almonds	Recommended Dietary Allowance
Energy	7.4% 214kcal	40.4% 1171kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.046g	24.5% 7.84g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.22% 0.038g	144% 24.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	36.7% 47.6g	28.5% 37g	130g per day for Men 19-50 years
Sugars	0.082% 0.06g	12.7% 9.2g	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	NA	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	NA	% 0.06g	g per day for Men 19-50 years
Sucrose	NA	% 8.85g	g per day for Men 19-50 years
Fiber	5.22% 2g	51.7% 19.6g	38g per day for Men 19-50 years
Protein	6.34% 3.55g	76% 42.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Rice Noodles	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.98% 0.036mg	31.6% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.61% 0.008mg	109% 1.4mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	0.89% 0.14mg	43.4% 6.95mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.44% 0.022mg	12.5% 0.62mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	0.92% 0.012mg	17.6% 0.23mg	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	0.5% 2μg	24.3% 97μg	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	0.4% 0.06mg	314% 47mg	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

	Cooked Rice Noodles	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	47% 468mg	1000mg per day for Men 19-50 years
Copper	8.38% 0.075mg	226% 2.04mg	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	3.47% 0.28mg	81.4% 6.5mg	8mg per day for Men 19-50 years
Magnesium	1.4% 5.95mg	127% 532mg	420mg per day for Men 19-50 years
Manganese	9.84% 0.23mg	158% 3.64mg	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	5.67% 39.7mg	136% 955mg	700mg per day for Men 19-50 years
Potassium	0.23% 7.94mg	38.5% 1308mg	3400mg per day for Men 19-50 years
Selenium	16.2% 8.93μg	11.5% 6.35μg	55μg per day for Men 19-50 years
Sodium	2.5% 37.7mg	2.5% 37.7mg	1500mg per day for Men 19-50 years
Zinc	4.5% 0.5mg	53.6% 5.9mg	11mg per day for Men 19-50 years
Water	3.96% 146g	0.24% 8.95g	3700g per day for Men 19-50 years

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

• Blanched Almonds contain 10.6 times more Vitamin B1, 177.8 times more Vitamin B2, 48.6 times more Vitamin B3, 28.5 times more Vitamin B5, 19.2 times more Vitamin B6, 49 times more Vitamin B9 and 791.7 times more Vitamin E than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 7 oz.

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

• Cooked Rice Noodles have 1.4 times more Selenium and 16.4 times more Water than Blanched Almonds.
• While Blanched Almonds contain 59 times more Calcium, 27 times more Copper, 23.4 times more Iron, 89.3 times more Magnesium, 16.1 times more Manganese, 24.1 times more Phosphorus, 164.8 times more Potassium and 11.9 times more Zinc than Cooked Rice Noodles.
• Both Cooked Rice Noodles and Blanched Almonds have similar amounts of Sodium per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked Rice Noodles have 1.3 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 5.5 times more Energy, 262.6 times more Fat, 171.9 times more Saturated Fat, 650.8 times more Omega 6, 154.3 times more Sugars, 9.9 times more Fiber and 12 times more Protein than Cooked Rice Noodles.
• Both Cooked Rice Noodles as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 7 oz.