Comparing Nutrients in 1 pound Oil Roasted Almonds VS Cooked Wild Rice

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Cooked Wild Rice	15%	3%	82%

Macro Nutrients

	Oil Roasted Almonds	Cooked Wild Rice	Recommended Dietary Allowance
Energy	95% 2753kcal	15.8% 458kcal	2900kcal per day for Men 19-50 years
Fat	258% 250g	1.6% 1.54g	97g per day for Men 19-50 years
Saturated Fat	59.6% 19g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	27% 0.43g	1.6g per day for Men 19-50 years
Omega 6	361% 61.3g	3.18% 0.54g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61.7% 80g	74.5% 97g	130g per day for Men 19-50 years
Sugars	28.5% 20.6g	4.57% 3.3g	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% 0g	1.25% 0.91g	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	% 0.18g	% 0.91g	g per day for Men 19-50 years
Sucrose	% 20g	% 1.5g	g per day for Men 19-50 years
Fiber	125% 47.6g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	172% 96g	32.3% 18g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Cooked Wild Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	34.8% 0.42mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	273% 3.54mg	30.4% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	104% 16.6mg	36.5% 5.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	20.8% 1.04mg	14% 0.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	41% 0.54mg	47% 0.61mg	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	30.6% 122μg	29.5% 118μg	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	785% 118mg	7.26% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.9% 2.27μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Cooked Wild Rice	Recommended Dietary Allowance
Calcium	132% 1320mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	481% 4.33mg	61% 0.55mg	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	209% 16.7mg	34% 2.72mg	8mg per day for Men 19-50 years
Magnesium	296% 1243mg	34.6% 145mg	420mg per day for Men 19-50 years
Manganese	485% 11mg	55.6% 1.28mg	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	302% 2114mg	53% 372mg	700mg per day for Men 19-50 years
Potassium	93% 3171mg	13.5% 458mg	3400mg per day for Men 19-50 years
Selenium	34% 18.6μg	6.6% 3.63μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	127% 14mg	55.3% 6.08mg	11mg per day for Men 19-50 years
Water	0.34% 12.7g	9.06% 335g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Cooked Wild Rice per 1 lb

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

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

• 1 pound of Oil Roasted Almonds has 1.8 times more Vitamin B1, 9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 108.2 times more Vitamin E than Cooked Wild Rice.
• Both Oil Roasted Almonds and Cooked Wild Rice provide similar amounts of Vitamin B6 and Vitamin B9 per one pound.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Oil Roasted Almonds as well as Cooked Wild Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

Comparing minerals per 1 pound for Oil Roasted Almonds vs Cooked Wild Rice:

• 1 pound of Oil Roasted Almonds has 97 times more Calcium, 7.9 times more Copper, 6.1 times more Iron, 8.6 times more Magnesium, 8.7 times more Manganese, 5.7 times more Phosphorus, 6.9 times more Potassium, 5.1 times more Selenium and 2.3 times more Zinc than Cooked Wild Rice.
• 1 pound of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 1 pound:

• 1 pound of Oil Roasted Almonds has 6 times more Energy, 162.3 times more Fat, 85.9 times more Saturated Fat, 113.6 times more Omega 6, 6.2 times more Sugars, 5.8 times more Fiber and 5.3 times more Protein than Cooked Wild Rice.
• While 1 lb of Cooked Wild Rice contains more Omega 3 than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Cooked Wild Rice offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6