Comparing Nutrients in 1 kilogram Oil Roasted Almonds VS Rice Bran

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Energy	209% 6070kcal	109% 3160kcal	2900kcal per day for Men 19-50 years
Fat	569% 552g	215% 209g	97g per day for Men 19-50 years
Saturated Fat	132% 42g	130% 41.7g	32g per day for Men 19-50 years
Omega 3	0% 0g	198% 3.16g	1.6g per day for Men 19-50 years
Omega 6	795% 135g	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	136% 177g	382% 497g	130g per day for Men 19-50 years
Sugars	62.8% 45.5g	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% 0g	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	% 0.4g	% 2g	g per day for Men 19-50 years
Sucrose	% 43.8g	% 5g	g per day for Men 19-50 years
Fiber	276% 105g	553% 210g	38g per day for Men 19-50 years
Protein	379% 212g	238% 134g	56g per day for Men 19-50 years

Vitamins

	Oil 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	76.7% 0.92mg	2294% 27.5mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	601% 7.8mg	218% 2.84mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	229% 36.7mg	2125% 340mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	46% 2.3mg	1478% 74mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	91% 1.18mg	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	67.5% 270μg	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	1731% 260mg	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

	Oil Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Calcium	291% 2910mg	57% 570mg	1000mg per day for Men 19-50 years
Copper	1061% 9.55mg	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	460% 36.8mg	2318% 185mg	8mg per day for Men 19-50 years
Magnesium	652% 2740mg	1860% 7810mg	420mg per day for Men 19-50 years
Manganese	1070% 24.6mg	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	666% 4660mg	2396% 16770mg	700mg per day for Men 19-50 years
Potassium	206% 6990mg	437% 14850mg	3400mg per day for Men 19-50 years
Selenium	74.5% 41μg	284% 156μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	279% 30.7mg	549% 60.4mg	11mg per day for Men 19-50 years
Water	0.76% 28g	1.66% 61.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Rice Bran per 1 kg

Compare the macro and micronutrient content in 1 kg of Oil 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 Oil Roasted Almonds vs Rice Bran:

• 1 kilogram of Oil Roasted Almonds has 2.8 times more Vitamin B2 and 5.3 times more Vitamin E than Rice Bran.
• While 1 kg of Crude Rice Bran contains 29.9 times more Vitamin B1, 9.3 times more Vitamin B3, 32.3 times more Vitamin B5, 34.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil 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 Oil Roasted Almonds vs Rice Bran:

• 1 kilogram of Oil Roasted Almonds has 5.1 times more Calcium and 1.3 times more Copper than Rice Bran.
• While 1 kg of Crude Rice Bran contains 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.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Oil Roasted Almonds has 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 Rice Bran.
• While 1 kg of Crude Rice Bran contains more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rice Bran offer comparable quantities of Saturated Fat per one kilogram.
• 1 kilogram of Oil Roasted Almonds provide inadequate amounts of Omega 3