Comparing Nutrients in 1 pound Unsweetened Rice Milk VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Unsweetened Rice Milk	2%	19%	79%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Unsweetened Rice Milk	Roasted Almonds	Recommended Dietary Allowance
Energy	7.35% 213kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	2.27% 0.036g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	8.14% 1.4g	345% 58.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 41.6g	73.3% 95g	130g per day for Men 19-50 years
Sugars	33% 24g	30.4% 22g	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	0.063% 0.045g	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	% 0.045g	g per day for Men 19-50 years
Sucrose	NA	% 21.5g	g per day for Men 19-50 years
Fiber	3.6% 1.36g	130% 49.4g	38g per day for Men 19-50 years
Protein	2.27% 1.27g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	31.8% 286μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	10.2% 0.12mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	49.5% 0.64mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.2% 0.66mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13.6% 0.18mg	47.5% 0.62mg	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	2.27% 9.07μg	62.4% 249μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	119% 2.86μg	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	31.8% 191IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	14.2% 2.13mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Roasted Almonds	Recommended Dietary Allowance
Calcium	53.5% 535mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	554% 5mg	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	11.3% 0.91mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	301% 1266mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	440% 10mg	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	36.3% 254mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	18% 9.98μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	11.8% 177mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	5.36% 0.59mg	136% 15mg	11mg per day for Men 19-50 years
Water	11% 405g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Unsweetened Rice Milk vs Roasted Almonds:

• Unsweetened Rice Milk has more Vitamin A, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.9 times more Vitamin B1, 8.4 times more Vitamin B2, 9.3 times more Vitamin B3, 2.2 times more Vitamin B5, 3.5 times more Vitamin B6, 27.5 times more Vitamin B9 and 50.9 times more Vitamin E than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk as well as Dry Roasted Almonds have insufficient amounts of Vitamin C and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Unsweetened Rice Milk vs Roasted Almonds:

• Unsweetened Rice Milk has 13 times more Sodium and 37 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 2.3 times more Calcium, 29.7 times more Copper, 18.7 times more Iron, 25.4 times more Magnesium, 7.9 times more Manganese, 8.4 times more Phosphorus, 26.4 times more Potassium and 25.5 times more Zinc than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Dry Roasted Almonds have similar amounts of Selenium per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry Roasted Almonds contain 12.7 times more Energy, 54.2 times more Fat, more Saturated Fat, 42.4 times more Omega 6, 2.3 times more Carbohydrate, 36.3 times more Fiber and 74.9 times more Protein than Unsweetened Rice Milk.
• Both Unsweetened Rice Milk and Dry Roasted Almonds have similar amounts of Sugars per 1 lb.
• Both Unsweetened Rice Milk as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 1 lb.