Comparing Nutrients in 5 ounces Rice Bran VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Rice Bran	12%	43%	45%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice Bran	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	15.4% 448kcal	29.7% 860kcal	2900kcal per day for Men 19-50 years
Fat	30.5% 29.6g	80.6% 78.2g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	18.6% 5.96g	32g per day for Men 19-50 years
Omega 3	28% 0.45g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	59.6% 10g	113% 19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	54% 70.4g	19.3% 25g	130g per day for Men 19-50 years
Sugars	1.76% 1.28g	8.9% 6.45g	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	0.39% 0.28g	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	% 0.28g	% 0.057g	g per day for Men 19-50 years
Sucrose	% 0.71g	% 6.2g	g per day for Men 19-50 years
Fiber	78.3% 29.8g	39% 15g	38g per day for Men 19-50 years
Protein	33.8% 19g	53.7% 30g	56g per day for Men 19-50 years

Vitamins

	Rice Bran	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	325% 3.9mg	11% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	31% 0.4mg	85% 1.1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	301% 48mg	32.5% 5.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	210% 10.5mg	6.5% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	444% 5.77mg	13% 0.17mg	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	22.3% 89.3μg	9.57% 38.3μg	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	46.5% 6.97mg	245% 37mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.24% 2.7μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice Bran	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	8.08% 80.8mg	41.2% 412mg	1000mg per day for Men 19-50 years
Copper	115% 1.03mg	150% 1.35mg	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	328% 26.3mg	65.2% 5.2mg	8mg per day for Men 19-50 years
Magnesium	264% 1107mg	92% 388mg	420mg per day for Men 19-50 years
Manganese	876% 20mg	152% 3.5mg	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	340% 2377mg	94% 661mg	700mg per day for Men 19-50 years
Potassium	62% 2105mg	29% 991mg	3400mg per day for Men 19-50 years
Selenium	40.2% 22μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	78% 8.56mg	39.6% 4.35mg	11mg per day for Men 19-50 years
Water	0.23% 8.7g	0.11% 3.97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Rice Bran vs Oil Roasted Almonds:

• Crude Rice Bran has 29.9 times more Vitamin B1, 9.3 times more Vitamin B3, 32.3 times more Vitamin B5, 34.5 times more Vitamin B6, 2.3 times more Vitamin B9 and more Vitamin K than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 2.8 times more Vitamin B2 and 5.3 times more Vitamin E than Crude Rice Bran.
• Both Crude Rice Bran as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Rice Bran vs Oil Roasted Almonds:

• Crude Rice Bran has 5 times more Iron, 2.9 times more Magnesium, 5.8 times more Manganese, 3.6 times more Phosphorus, 2.1 times more Potassium, 3.8 times more Selenium and 2 times more Zinc than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 5.1 times more Calcium and 1.3 times more Copper than Crude Rice Bran.

Comparison of macro-nutrients per 5 ounces:

• Crude Rice Bran has more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• While Oil Roasted Almonds contain 1.9 times more Energy, 2.6 times more Fat, 1.9 times more Omega 6, 5.1 times more Sugars and 1.6 times more Protein than Crude Rice Bran.
• Both Crude Rice Bran and Oil Roasted Almonds have similar amounts of Saturated Fat per 5 oz.
• Both Crude Rice Bran as well as Oil Roasted Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 5 oz.