Comparing Nutrients in 7 ounces Wild Rice VS Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Wild Rice	16%	3%	81%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	24.4% 708kcal	41% 1187kcal	2900kcal per day for Men 19-50 years
Fat	2.2% 2.14g	107% 104g	97g per day for Men 19-50 years
Saturated Fat	0.97% 0.31g	25.4% 8.12g	32g per day for Men 19-50 years
Omega 3	37.2% 0.6g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	151% 25.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	114% 149g	32% 41.7g	130g per day for Men 19-50 years
Sugars	6.84% 4.96g	13.3% 9.64g	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	0.027% 0.02g	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	% 0.02g	g per day for Men 19-50 years
Sucrose	% 1.33g	% 9.43g	g per day for Men 19-50 years
Fiber	32.4% 12.3g	57% 21.6g	38g per day for Men 19-50 years
Protein	52% 29.2g	74.3% 41.6g	56g per day for Men 19-50 years

Vitamins

	Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0.22% 2μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19% 0.23mg	12.7% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	40% 0.52mg	183% 2.38mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83.5% 13.4mg	45% 7.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	42.5% 2.12mg	12.7% 0.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	20.8% 0.27mg	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	47% 189μg	27.3% 109μg	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	11% 1.63mg	316% 47.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	3.14% 3.77μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Wild Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	4.17% 41.7mg	53% 532mg	1000mg per day for Men 19-50 years
Copper	116% 1.04mg	242% 2.2mg	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	48.6% 3.9mg	93% 7.4mg	8mg per day for Men 19-50 years
Magnesium	83.6% 351mg	132% 554mg	420mg per day for Men 19-50 years
Manganese	115% 2.64mg	193% 4.43mg	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	123% 859mg	134% 935mg	700mg per day for Men 19-50 years
Potassium	25% 847mg	41.6% 1415mg	3400mg per day for Men 19-50 years
Selenium	10% 5.56μg	7.2% 3.97μg	55μg per day for Men 19-50 years
Sodium	0.93% 14mg	0.4% 5.95mg	1500mg per day for Men 19-50 years
Zinc	108% 12mg	59.7% 6.57mg	11mg per day for Men 19-50 years
Water	0.42% 15.4g	0.13% 4.8g	3700g per day for Men 19-50 years

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

• Raw Wild Rice has 1.5 times more Vitamin B1, 1.9 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6, 1.7 times more Vitamin B9 and more Vitamin K than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 4.6 times more Vitamin B2 and 29.1 times more Vitamin E than Raw Wild Rice.
• Both Raw Wild Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Wild Rice vs Roasted Almonds:

• Raw Wild Rice has 1.4 times more Selenium and 1.8 times more Zinc than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 12.8 times more Calcium, 2.1 times more Copper, 1.9 times more Iron, 1.6 times more Magnesium, 1.7 times more Manganese and 1.7 times more Potassium than Raw Wild Rice.
• Both Raw Wild Rice and Dry Roasted Almonds have similar amounts of Phosphorus per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Wild Rice has 30 times more Omega 3 and 3.6 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 1.7 times more Energy, 48.6 times more Fat, 26.2 times more Saturated Fat, 34.3 times more Omega 6, 1.9 times more Sugars, 1.8 times more Fiber and 1.4 times more Protein than Raw Wild Rice.
• Both Raw Wild Rice as well as Dry Roasted Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 7 oz.