Comparing Nutrients in 14 ounces Rice Bran VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice Bran	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	43.2% 1254kcal	83% 2409kcal	2900kcal per day for Men 19-50 years
Fat	85.3% 82.8g	226% 219g	97g per day for Men 19-50 years
Saturated Fat	51.7% 16.6g	52% 16.7g	32g per day for Men 19-50 years
Omega 3	78.4% 1.25g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	167% 28.4g	316% 53.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	152% 197g	54% 70g	130g per day for Men 19-50 years
Sugars	4.93% 3.57g	25% 18g	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	1.1% 0.79g	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	% 0.79g	% 0.16g	g per day for Men 19-50 years
Sucrose	% 2g	% 17.4g	g per day for Men 19-50 years
Fiber	219% 83.3g	110% 41.7g	38g per day for Men 19-50 years
Protein	95% 53g	150% 84.3g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	911% 11mg	30.4% 0.37mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	86.7% 1.13mg	238% 3.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	843% 135mg	91% 14.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	587% 29.3mg	18% 0.91mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1243% 16mg	36% 0.47mg	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	62.5% 250μg	26.8% 107μg	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	130% 19.5mg	687% 103mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	6.3% 7.54μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	22.6% 226mg	115% 1155mg	1000mg per day for Men 19-50 years
Copper	321% 2.9mg	421% 3.8mg	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	920% 73.6mg	183% 14.6mg	8mg per day for Men 19-50 years
Magnesium	738% 3100mg	259% 1087mg	420mg per day for Men 19-50 years
Manganese	2452% 56.4mg	425% 9.76mg	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	951% 6656mg	264% 1850mg	700mg per day for Men 19-50 years
Potassium	173% 5894mg	81.6% 2774mg	3400mg per day for Men 19-50 years
Selenium	113% 62μg	29.6% 16.3μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	218% 24mg	111% 12mg	11mg per day for Men 19-50 years
Water	0.66% 24.3g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Rice Bran vs Oil Roasted Almonds:

• Crude Rice Bran has 29.9 times more Vitamin B1, 9.3 times more Vitamin B3, 32.3 times more Vitamin B5, 34.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 5.3 times more Vitamin E than Crude Rice Bran.
• Both Crude Rice Bran as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Rice Bran vs Oil Roasted Almonds:

• Crude Rice Bran has 5 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 2 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Calcium and 1.3 times more Copper than Crude Rice Bran.

Comparison of macro-nutrients per 14 ounces:

• Crude Rice Bran has more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 2.6 times more Fat, 1.9 times more Omega 6, 5.1 times more Sugars and 1.6 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran and Oil Roasted Almonds have similar amounts of Saturated Fat per 14 oz.
• Both Crude Rice Bran as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.