Comparing Nutrients in 7 ounces Oil Roasted Almonds VS Rice Bran

Macros Ratio

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

Macro Nutrients

	Oil Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Energy	41.5% 1205kcal	21.6% 627kcal	2900kcal per day for Men 19-50 years
Fat	113% 109g	42.7% 41.4g	97g per day for Men 19-50 years
Saturated Fat	26% 8.35g	26% 8.28g	32g per day for Men 19-50 years
Omega 3	0% 0g	39% 0.63g	1.6g per day for Men 19-50 years
Omega 6	158% 27g	83.4% 14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	27% 35g	76% 99g	130g per day for Men 19-50 years
Sugars	12.5% 9.03g	2.46% 1.8g	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% 0g	0.55% 0.4g	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	% 0.079g	% 0.4g	g per day for Men 19-50 years
Sucrose	% 8.7g	% 0.99g	g per day for Men 19-50 years
Fiber	55% 21g	110% 41.7g	38g per day for Men 19-50 years
Protein	75.2% 42g	47.3% 26.5g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.2% 0.18mg	455% 5.46mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	119% 1.55mg	43.4% 0.56mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.27mg	422% 67.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.1% 0.45mg	293% 14.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	621% 8.08mg	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	13.4% 53.6μg	31.3% 125μg	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	344% 51.5mg	65% 9.76mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	3.14% 3.77μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Oil Roasted Almonds	Rice Bran	Recommended Dietary Allowance
Calcium	57.7% 577mg	11.3% 113mg	1000mg per day for Men 19-50 years
Copper	211% 1.9mg	161% 1.44mg	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	91% 7.3mg	460% 36.8mg	8mg per day for Men 19-50 years
Magnesium	129% 544mg	369% 1550mg	420mg per day for Men 19-50 years
Manganese	212% 4.9mg	1226% 28mg	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	132% 925mg	475% 3328mg	700mg per day for Men 19-50 years
Potassium	40.8% 1387mg	86.7% 2947mg	3400mg per day for Men 19-50 years
Selenium	14.8% 8.14μg	56.3% 31μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	55.4% 6.1mg	109% 12mg	11mg per day for Men 19-50 years
Water	0.15% 5.56g	0.33% 12g	3700g per day for Men 19-50 years

Nutrient Comparison: Oil Roasted Almonds VS Rice Bran per 7 oz

Compare the macro and micronutrient content in 7 oz of Oil Roasted Almonds versus 7 oz of Rice Bran to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Oil Roasted Almonds vs Rice Bran:

• 7 ounces of Oil Roasted Almonds have 2.8 times more Vitamin B2 and 5.3 times more Vitamin E than Rice Bran.
• While 7 oz of Crude Rice Bran contain 29.9 times more Vitamin B1, 9.3 times more Vitamin B3, 32.3 times more Vitamin B5, 34.5 times more Vitamin B6 and 2.3 times more Vitamin B9 than Oil Roasted Almonds.
• Both Oil Roasted Almonds as well as Crude Rice Bran have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Oil Roasted Almonds vs Rice Bran:

• 7 ounces of Oil Roasted Almonds have 5.1 times more Calcium and 1.3 times more Copper than Rice Bran.
• While 7 oz of Crude Rice Bran contain 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.

Comparison of macro-nutrients per 7 ounces:

• 7 ounces of Oil Roasted Almonds have 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 Rice Bran.
• While 7 oz of Crude Rice Bran contain more Omega 3, 2.8 times more Carbohydrate and 2 times more Fiber than Oil Roasted Almonds.
• Both Oil Roasted Almonds and Rice Bran offer comparable quantities of Saturated Fat per seven ounces.
• 7 ounces of Oil Roasted Almonds provide inadequate amounts of Omega 3