Comparing Nutrients in 1 pound Almonds VS Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Wild Rice	16%	3%	81%

Macro Nutrients

	Almonds	Wild Rice	Recommended Dietary Allowance
Energy	91% 2626kcal	56% 1619kcal	2900kcal per day for Men 19-50 years
Fat	233% 226g	5.05% 4.9g	97g per day for Men 19-50 years
Saturated Fat	54% 17.2g	2.2% 0.71g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	85% 1.36g	1.6g per day for Men 19-50 years
Omega 6	329% 56g	10% 1.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	75% 98g	261% 340g	130g per day for Men 19-50 years
Sugars	27.2% 19.7g	15.6% 11.3g	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	0.69% 0.5g	NA	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	% 0.77g	NA	g per day for Men 19-50 years
Sucrose	% 18g	% 3.04g	g per day for Men 19-50 years
Fiber	149% 56.7g	74% 28g	38g per day for Men 19-50 years
Protein	171% 96g	119% 67g	56g per day for Men 19-50 years

Vitamins

	Almonds	Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.5% 4.54μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77.5% 0.93mg	43.5% 0.52mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	397% 5.16mg	91% 1.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	103% 16.4mg	191% 30.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.7% 2.14mg	97% 4.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48% 0.62mg	136% 1.77mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	862% 259μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	50% 200μg	108% 431μg	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	775% 116mg	24.8% 3.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	7.2% 8.6μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Wild Rice	Recommended Dietary Allowance
Calcium	122% 1220mg	9.53% 95mg	1000mg per day for Men 19-50 years
Copper	520% 4.68mg	264% 2.38mg	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	210% 17mg	111% 8.9mg	8mg per day for Men 19-50 years
Magnesium	292% 1225mg	191% 803mg	420mg per day for Men 19-50 years
Manganese	430% 9.9mg	262% 6.03mg	2.3mg per day for Men 19-50 years
Molybdenum	457% 205μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	312% 2182mg	281% 1964mg	700mg per day for Men 19-50 years
Potassium	98% 3325mg	57% 1937mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	2.1% 31.8mg	1500mg per day for Men 19-50 years
Zinc	129% 14mg	246% 27mg	11mg per day for Men 19-50 years
Water	0.54% 20g	0.95% 35g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Almonds vs Wild Rice:

• Almonds have 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 31.3 times more Vitamin E than Raw Wild Rice.
• While Raw Wild Rice contains 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• Both Almonds as well as Raw Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Almonds vs Wild Rice:

• Almonds have 12.8 times more Calcium, 2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium and 1.5 times more Selenium than Raw Wild Rice.
• While Raw Wild Rice contains 1.9 times more Zinc than Almonds.
• Both Almonds and Raw Wild Rice have similar amounts of Phosphorus per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Almonds have 1.6 times more Energy, 46.2 times more Fat, 24.4 times more Saturated Fat, 32.7 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Raw Wild Rice.
• While Raw Wild Rice contains 100 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• Both Almonds as well as Raw Wild Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.