Comparing Nutrients in 1 pound Cooked Wild Rice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	15.8% 458kcal	94% 2712kcal	2900kcal per day for Men 19-50 years
Fat	1.6% 1.54g	246% 238g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	58% 18.6g	32g per day for Men 19-50 years
Omega 3	27% 0.43g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.18% 0.54g	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	74.5% 97g	73.3% 95g	130g per day for Men 19-50 years
Sugars	4.57% 3.3g	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	1.25% 0.91g	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	% 0.91g	% 0.045g	g per day for Men 19-50 years
Sucrose	% 1.5g	% 21.5g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	130% 49.4g	38g per day for Men 19-50 years
Protein	32.3% 18g	170% 95g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.7% 0.24mg	29% 0.35mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	418% 5.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	103% 16.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	29% 1.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	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	29.5% 118μg	62.4% 249μg	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	7.26% 1.1mg	723% 108mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.9% 2.27μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	122% 1216mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	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	34% 2.72mg	211% 17mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	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	53% 372mg	305% 2136mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	95% 3234mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	16.5% 9.07μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.91% 13.6mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	136% 15mg	11mg per day for Men 19-50 years
Water	9.06% 335g	0.3% 11g	3700g per day for Men 19-50 years

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

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

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

• 1 lb of Dry Roasted Almonds contains 1.5 times more Vitamin B1, 13.8 times more Vitamin B2, 2.8 times more Vitamin B3, 2.1 times more Vitamin B5, 2.1 times more Vitamin B9 and 99.6 times more Vitamin E than Cooked Wild Rice.
• Both Cooked Wild Rice and Roasted Almonds provide similar amounts of Vitamin B6 per one pound.
• 1 pound of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Cooked Wild Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in one pound.

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

• 1 lb of Dry Roasted Almonds contains 89.3 times more Calcium, 9.1 times more Copper, 6.2 times more Iron, 8.7 times more Magnesium, 7.9 times more Manganese, 5.7 times more Phosphorus, 7.1 times more Potassium, 2.5 times more Selenium and 2.5 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 Cooked Wild Rice has 9.5 times more Omega 3 than Roasted Almonds.
• While 1 lb of Dry Roasted Almonds contains 5.9 times more Energy, 154.5 times more Fat, 83.5 times more Saturated Fat, 108.8 times more Omega 6, 6.7 times more Sugars, 6.1 times more Fiber and 5.3 times more Protein than Cooked Wild Rice.
• Both Cooked Wild Rice and Roasted Almonds offer comparable quantities of Carbohydrate per one pound.
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6
• 1 pound of Roasted Almonds provide inadequate amounts of Omega 3