Comparing Nutrients in 100 grams Cooked Wild Rice VS Oil Roasted Almonds

Macros Ratio

	Protein	Fat	Carbs
Cooked Wild Rice	15%	3%	82%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked Wild Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	3.5% 101kcal	21% 607kcal	2900kcal per day for Men 19-50 years
Fat	0.35% 0.34g	57% 55g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	13% 4.2g	32g per day for Men 19-50 years
Omega 3	5.94% 0.095g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.7% 0.12g	79.5% 13.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.4% 21.3g	13.6% 17.7g	130g per day for Men 19-50 years
Sugars	1% 0.73g	6.28% 4.55g	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	0.28% 0.2g	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	% 0.2g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 4.38g	g per day for Men 19-50 years
Fiber	4.74% 1.8g	27.6% 10.5g	38g per day for Men 19-50 years
Protein	7.13% 4g	38% 21.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Wild Rice	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	4.33% 0.052mg	7.67% 0.092mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.7% 0.087mg	60% 0.78mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.04% 1.3mg	23% 3.67mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.08% 0.15mg	4.6% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.14mg	9.08% 0.12mg	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	6.5% 26μg	6.75% 27μg	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	1.6% 0.24mg	173% 26mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.42% 0.5μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Wild Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	0.3% 3mg	29% 291mg	1000mg per day for Men 19-50 years
Copper	13.4% 0.12mg	106% 0.96mg	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	7.5% 0.6mg	46% 3.68mg	8mg per day for Men 19-50 years
Magnesium	7.6% 32mg	65.2% 274mg	420mg per day for Men 19-50 years
Manganese	12.3% 0.28mg	107% 2.46mg	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	11.7% 82mg	66.6% 466mg	700mg per day for Men 19-50 years
Potassium	2.97% 101mg	20.6% 699mg	3400mg per day for Men 19-50 years
Selenium	1.45% 0.8μg	7.45% 4.1μg	55μg per day for Men 19-50 years
Sodium	0.2% 3mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	12% 1.34mg	28% 3.07mg	11mg per day for Men 19-50 years
Water	2% 74g	0.076% 2.8g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Wild Rice VS Oil Roasted Almonds per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Wild Rice versus 100 g of Oil Roasted Almonds to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Wild Rice vs Oil Roasted Almonds:

• 100 g of Oil Roasted Almonds contain 1.8 times more Vitamin B1, 9 times more Vitamin B2, 2.8 times more Vitamin B3, 1.5 times more Vitamin B5 and 108.2 times more Vitamin E than Cooked Wild Rice.
• Both Cooked Wild Rice and Oil Roasted Almonds provide similar amounts of Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Cooked Wild Rice have insufficient amounts of Vitamin E
• Both Cooked Wild Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 grams.

Comparing minerals per 100 grams for Cooked Wild Rice vs Oil Roasted Almonds:

• 100 g of Oil Roasted Almonds contain 97 times more Calcium, 7.9 times more Copper, 6.1 times more Iron, 8.6 times more Magnesium, 8.7 times more Manganese, 5.7 times more Phosphorus, 6.9 times more Potassium, 5.1 times more Selenium and 2.3 times more Zinc than Cooked Wild Rice.
• 100 grams of Cooked Wild Rice lack sufficient amounts of Calcium and Selenium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Wild Rice have more Omega 3 and 1.2 times more Carbohydrate than Oil Roasted Almonds.
• While 100 g of Oil Roasted Almonds contain 6 times more Energy, 162.3 times more Fat, 85.9 times more Saturated Fat, 113.6 times more Omega 6, 6.2 times more Sugars, 5.8 times more Fiber and 5.3 times more Protein than Cooked Wild Rice.
• 100 grams of Cooked Wild Rice provide inadequate amounts of Omega 6
• 100 grams of Oil Roasted Almonds provide inadequate amounts of Omega 3