Comparing Nutrients in 5 ounces Wild Rice VS Almond paste

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Almond paste	8%	52%	40%

Macro Nutrients

	Wild Rice	Almond paste	Recommended Dietary Allowance
Energy	17.4% 506kcal	22.4% 649kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	40.5% 39.3g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	11.6% 3.73g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	17.6% 0.28g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	46.5% 7.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	52% 67.8g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	71% 51.4g	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	NA	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	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	23% 8.8g	18% 6.8g	38g per day for Men 19-50 years
Protein	37.3% 21g	22.8% 12.8g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Almond paste	Recommended Dietary Allowance
Vitamin A	0.16% 1.4μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	9.7% 0.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	45% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	12.6% 2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	3.2% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	3.93% 0.051mg	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	33.7% 135μg	26% 103μg	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	0.16% 0.14mg	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	7.75% 1.16mg	128% 19mg	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

	Wild Rice	Almond paste	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	24.4% 244mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	71.5% 0.64mg	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	34.7% 2.78mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	44% 184mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	52.8% 1.2mg	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	87.7% 614mg	52.2% 366mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	13% 445mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	11% 5.95μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.85% 12.8mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	19% 2.1mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.54% 20g	3700g per day for Men 19-50 years

Nutrient Comparison: Wild Rice VS Almond paste per 5 oz

Compare the macro and micronutrient content in 5 oz of Wild Rice versus 5 oz of Almond paste to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Wild Rice vs Almond paste:

• 5 ounces of Wild Rice have 1.4 times more Vitamin B1, 4.7 times more Vitamin B3, 9.5 times more Vitamin B5, 10.9 times more Vitamin B6 and 1.3 times more Vitamin B9 than Almond paste.
• While 5 oz of Almond paste contain 1.6 times more Vitamin B2 and 16.5 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice as well as Almond paste have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Wild Rice vs Almond paste:

• 5 ounces of Wild Rice have 1.2 times more Iron, 1.4 times more Magnesium, 1.6 times more Manganese, 1.7 times more Phosphorus, 1.4 times more Potassium and 4 times more Zinc than Almond paste.
• While 5 oz of Almond paste contain 8.2 times more Calcium and 1.5 times more Selenium than Raw Wild Rice.
• Both Wild Rice and Almond paste contain similar levels of Copper per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Wild Rice have 1.5 times more Omega 3, 1.6 times more Carbohydrate, 1.3 times more Fiber and 1.6 times more Protein than Almond paste.
• While 5 oz of Almond paste contain 1.3 times more Energy, 25.7 times more Fat, 16.9 times more Saturated Fat, 14.8 times more Omega 6 and 14.5 times more Sugars than Raw Wild Rice.