Comparing Nutrients in 5 ounces Wild Rice VS Almonds

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Almonds	14%	72%	14%

Macro Nutrients

	Wild Rice	Almonds	Recommended Dietary Allowance
Energy	17.4% 506kcal	28.3% 821kcal	2900kcal per day for Men 19-50 years
Fat	1.58% 1.53g	73% 70.8g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	17% 5.4g	32g per day for Men 19-50 years
Omega 3	26.6% 0.43g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	3.14% 0.53g	103% 17.5g	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	23.5% 30.5g	130g per day for Men 19-50 years
Sugars	4.9% 3.54g	8.5% 6.17g	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	0.22% 0.16g	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	% 0.24g	g per day for Men 19-50 years
Sucrose	% 0.95g	% 5.6g	g per day for Men 19-50 years
Fiber	23% 8.8g	46.6% 17.7g	38g per day for Men 19-50 years
Protein	37.3% 21g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Almonds	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	24.2% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28.6% 0.37mg	124% 1.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	59.6% 9.54mg	32% 5.13mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.3% 1.5mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	269% 80.8μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	33.7% 135μg	15.6% 62.4μg	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	7.75% 1.16mg	242% 36.3mg	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	Almonds	Recommended Dietary Allowance
Calcium	2.98% 29.8mg	38% 381mg	1000mg per day for Men 19-50 years
Copper	82.5% 0.74mg	162% 1.46mg	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	65.7% 5.26mg	8mg per day for Men 19-50 years
Magnesium	59.7% 251mg	91% 383mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	134% 3.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	97% 682mg	700mg per day for Men 19-50 years
Potassium	18% 605mg	30.6% 1039mg	3400mg per day for Men 19-50 years
Selenium	7.2% 3.97μg	10.6% 5.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	77% 8.45mg	40.2% 4.42mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.17% 6.25g	3700g per day for Men 19-50 years

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

• Raw Wild Rice has 1.9 times more Vitamin B3, 2.3 times more Vitamin B5, 2.9 times more Vitamin B6, 2.2 times more Vitamin B9 and more Vitamin K than Almonds.
• While Almonds contain 1.8 times more Vitamin B1, 4.3 times more Vitamin B2 and 31.3 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Wild Rice vs Almonds:

• Raw Wild Rice has 1.9 times more Zinc than Almonds.
• While Almonds contain 12.8 times more Calcium, 2 times more Copper, 1.9 times more Iron, 1.5 times more Magnesium, 1.6 times more Manganese, 1.7 times more Potassium and 1.5 times more Selenium than Raw Wild Rice.
• Both Raw Wild Rice and Almonds have similar amounts of Phosphorus per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Wild Rice has 100 times more Omega 3 and 3.5 times more Carbohydrate than Almonds.
• While Almonds contain 1.6 times more Energy, 46.2 times more Fat, 24.4 times more Saturated Fat, 32.7 times more Omega 6, 1.7 times more Sugars, 2 times more Fiber and 1.4 times more Protein than Raw Wild Rice.
• Both Raw Wild Rice as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 5 oz.