Comparing Nutrients in 100 calories Almonds VS Dry parboiled Long-grain White Rice

Weight per 100 calories

• Almonds: 17.3g
• Dry parboiled Long-grain White Rice: 26.7g

Almonds have 1.5 times more energy per 100g than Dry parboiled Long-grain White Rice. It has very high energy density when compared to other foods. Dry parboiled Long-grain White Rice having high energy density.

Which food has more nutrients per 100 calories - Almonds or Dry parboiled Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	8.9% 8.62g	0.28% 0.28g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.66g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.032% 0.001g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	12.5% 2.13g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.86% 3.72g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	1.04% 0.75g	0.12% 0.088g	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	0.026% 0.019g	0.007% 0.005g	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	% 0.029g	% 0.029g	g per day for Men 19-50 years
Sucrose	% 0.68g	% 0.056g	g per day for Men 19-50 years
Fiber	5.7% 2.16g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	6.52% 3.65g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.95% 0.035mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.2mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.9% 0.62mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.63% 0.081mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.82% 0.024mg	9.3% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	33% 9.84μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.9% 7.6μg	0.53% 2.14μg	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	29.5% 4.43mg	0.053% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	4.65% 46.5mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	19.8% 0.18mg	8.44% 0.076mg	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	8% 0.64mg	2.47% 0.2mg	8mg per day for Men 19-50 years
Magnesium	11% 46.6mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	12% 0.28mg	2.3mg per day for Men 19-50 years
Molybdenum	17.4% 7.82μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 83mg	5.84% 41mg	700mg per day for Men 19-50 years
Potassium	3.72% 127mg	1.37% 46.5mg	3400mg per day for Men 19-50 years
Selenium	1.3% 0.71μg	9.67% 5.32μg	55μg per day for Men 19-50 years
Sodium	0.012% 0.17mg	0.036% 0.53mg	1500mg per day for Men 19-50 years
Zinc	4.9% 0.54mg	2.48% 0.27mg	11mg per day for Men 19-50 years
Water	0.021% 0.76g	0.071% 2.64g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Almonds vs Dry parboiled Long-grain White Rice:

• Almonds have 14.7 times more Vitamin B2, 3.6 times more Vitamin B9 and 551.8 times more Vitamin E than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 1.7 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5 and 5.1 times more Vitamin B6 than Almonds.
• Both Almonds as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Almonds vs Dry parboiled Long-grain White Rice:

• Almonds have 2.4 times more Calcium, 2.3 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 7.5 times more Selenium than Almonds.

Comparison of macro-nutrients per 100 calories:

• Almonds have 31.3 times more Fat, 8.4 times more Saturated Fat, 26.1 times more Omega 6, 8.5 times more Sugars, 4.5 times more Fiber and 1.8 times more Protein than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 5.8 times more Carbohydrate than Almonds.
• Both Almonds and Dry parboiled Long-grain White Rice have similar amounts of Energy per 100 kcal.
• Both Almonds as well as Dry parboiled Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.