Comparing Nutrients in 5 ounces 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	2.3% 66.6kcal	29.2% 848kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.37g	76.8% 74.5g	97g per day for Men 19-50 years
Saturated Fat	0% 0g	18% 5.8g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	2.54% 0.43g	108% 18.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	10% 13g	23% 29.8g	130g per day for Men 19-50 years
Sugars	10.3% 7.5g	9.5% 6.9g	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	0.02% 0.014g	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	% 0.014g	g per day for Men 19-50 years
Sucrose	NA	% 6.73g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	40.7% 15.5g	38g per day for Men 19-50 years
Protein	0.71% 0.4g	53% 29.7g	56g per day for Men 19-50 years

Vitamins

	Unsweetened Rice Milk	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	9.92% 89.3μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.038mg	9.1% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.5% 0.2mg	131% 1.7mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.46% 0.55mg	32.2% 5.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.14% 0.21mg	9.1% 0.46mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.25% 0.055mg	15% 0.19mg	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	0.71% 2.83μg	19.5% 78μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	37.2% 0.89μg	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	9.92% 59.5IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	4.44% 0.67mg	226% 34mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.24% 0.28μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Unsweetened Rice Milk	Roasted Almonds	Recommended Dietary Allowance
Calcium	16.7% 167mg	38% 380mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	173% 1.56mg	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	3.54% 0.28mg	66% 5.3mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.6mg	94% 395mg	420mg per day for Men 19-50 years
Manganese	17.4% 0.4mg	138% 3.16mg	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	11.3% 79.4mg	95% 668mg	700mg per day for Men 19-50 years
Potassium	1.13% 38.3mg	29.7% 1011mg	3400mg per day for Men 19-50 years
Selenium	5.67% 3.1μg	5.15% 2.83μg	55μg per day for Men 19-50 years
Sodium	3.7% 55.3mg	0.28% 4.25mg	1500mg per day for Men 19-50 years
Zinc	1.68% 0.18mg	42.7% 4.7mg	11mg per day for Men 19-50 years
Water	3.42% 127g	0.092% 3.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces 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 5 oz.

Comparing minerals per 5 ounces 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 5 oz.

Comparison of macro-nutrients per 5 ounces:

• 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 5 oz.
• Both Unsweetened Rice Milk as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.