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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Wild Rice	Oil 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	34.8% 0.42mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	30.4% 0.39mg	273% 3.54mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.5% 5.84mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	14% 0.7mg	20.8% 1.04mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47% 0.61mg	41% 0.54mg	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	30.6% 122μg	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	785% 118mg	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	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	132% 1320mg	1000mg per day for Men 19-50 years
Copper	61% 0.55mg	481% 4.33mg	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	209% 16.7mg	8mg per day for Men 19-50 years
Magnesium	34.6% 145mg	296% 1243mg	420mg per day for Men 19-50 years
Manganese	55.6% 1.28mg	485% 11mg	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	302% 2114mg	700mg per day for Men 19-50 years
Potassium	13.5% 458mg	93% 3171mg	3400mg per day for Men 19-50 years
Selenium	6.6% 3.63μg	34% 18.6μg	55μg per day for Men 19-50 years
Sodium	0.91% 13.6mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	55.3% 6.08mg	127% 14mg	11mg per day for Men 19-50 years
Water	9.06% 335g	0.34% 12.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 1 lb of Cooked Wild Rice versus 1 lb of Oil 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 Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 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 Cooked Wild Rice and Oil Roasted Almonds 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 Cooked Wild Rice as well as Oil 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 Oil Roasted Almonds:

• 1 lb of Oil Roasted Almonds contains 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 Cooked Wild Rice has more Omega 3 and 1.2 times more Carbohydrate than Oil Roasted Almonds.
• While 1 lb of Oil Roasted Almonds contains 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.
• 1 pound of Cooked Wild Rice provide inadequate amounts of Omega 6
• 1 pound of Oil Roasted Almonds provide inadequate amounts of Omega 3