Comparing Nutrients in 1 kilogram Roasted Almonds VS Rice Bran

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Rice Bran	12%	43%	45%

Macro Nutrients

	Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Energy	206% 5980kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	542% 525g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	128% 41g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	6.25% 0.1g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	761% 129g	420% 71.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 210g	382% 497g	130g per day for Men 19-50 years
Sugars	67% 48.6g	12.4% 9g	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	0.14% 0.1g	2.76% 2g	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	% 0.1g	% 2g	g per day for Men 19-50 years
Sucrose	% 47.5g	% 5g	g per day for Men 19-50 years
Fiber	287% 109g	553% 210g	38g per day for Men 19-50 years
Protein	374% 210g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	64% 0.77mg	2294% 27.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	921% 12mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	227% 36.4mg	2125% 340mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.2% 3.2mg	1478% 74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	105% 1.36mg	3131% 40.7mg	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	138% 550μg	158% 630μg	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	1593% 239mg	328% 49.2mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	16% 19μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Calcium	268% 2680mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1221% 11mg	809% 7.3mg	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	466% 37.3mg	2318% 185mg	8mg per day for Men 19-50 years
Magnesium	664% 2790mg	1860% 7810mg	420mg per day for Men 19-50 years
Manganese	970% 22.3mg	6178% 142mg	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	673% 4710mg	2396% 16770mg	700mg per day for Men 19-50 years
Potassium	210% 7130mg	437% 14850mg	3400mg per day for Men 19-50 years
Selenium	36.4% 20μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	2% 30mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	301% 33mg	549% 60.4mg	11mg per day for Men 19-50 years
Water	0.65% 24g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Roasted Almonds VS Rice Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Roasted Almonds versus 1 kg of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Roasted Almonds vs Rice Bran:

• 1 kilogram of Roasted Almonds has 4.2 times more Vitamin B2 and 4.9 times more Vitamin E than Rice Bran.
• While 1 kg of Crude Rice Bran contains 35.8 times more Vitamin B1, 9.3 times more Vitamin B3, 23 times more Vitamin B5 and 29.9 times more Vitamin B6 than Dry Roasted Almonds.
• Both Roasted Almonds and Rice Bran provide similar amounts of Vitamin B9 per one kilogram.
• Both Dry Roasted Almonds as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Roasted Almonds vs Rice Bran:

• 1 kilogram of Roasted Almonds has 4.7 times more Calcium and 1.5 times more Copper than Rice Bran.
• While 1 kg of Crude Rice Bran contains 5 times more Iron, 2.8 times more Magnesium, 6.4 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, 7.8 times more Selenium and 1.8 times more Zinc than Dry Roasted Almonds.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Roasted Almonds has 1.9 times more Energy, 2.5 times more Fat, 1.8 times more Omega 6, 5.4 times more Sugars and 1.6 times more Protein than Rice Bran.
• While 1 kg of Crude Rice Bran contains 31.6 times more Omega 3, 2.4 times more Carbohydrate and 1.9 times more Fiber than Dry Roasted Almonds.
• Both Roasted Almonds and Rice Bran offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Roasted Almonds provide inadequate amounts of Omega 3