Comparing Nutrients in 100 calories Cooked Regular Long-grain White Rice VS Roasted Almonds

Weight per 100 calories

• Cooked Regular Long-grain White Rice: 77g
• Roasted Almonds: 16.7g

Dry Roasted Almonds have 4.6 times more energy per unit of mass than Cooked Regular Long-grain White Rice, which is very high in comparison to other foods. Cooked Regular Long-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	9.06% 8.8g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	2.14% 0.68g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.1% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	12.7% 2.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	2.7% 3.5g	130g per day for Men 19-50 years
Sugars	0.053% 0.038g	1.12% 0.81g	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	0.002% 0.002g	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	% 0.002g	g per day for Men 19-50 years
Sucrose	NA	% 0.79g	g per day for Men 19-50 years
Fiber	0.81% 0.31g	4.8% 1.82g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	6.26% 3.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	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	1.3% 0.015mg	1.07% 0.013mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	15.4% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.92% 0.31mg	3.8% 0.61mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	1.07% 0.054mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	1.75% 0.023mg	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	0.58% 2.3μg	2.3% 9.2μg	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	0.21% 0.031mg	26.6% 4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	4.5% 45mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	20.4% 0.18mg	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	1.92% 0.15mg	7.8% 0.62mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	11% 46.7mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	16.2% 0.37mg	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	4.73% 33mg	11.3% 78.8mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	0.61% 0.33μg	55μg per day for Men 19-50 years
Sodium	0.051% 0.77mg	0.033% 0.5mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	5.03% 0.55mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.011% 0.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Regular Long-grain White Rice vs Roasted Almonds:

• Cooked Regular Long-grain White Rice has 5.6 times more Vitamin B5 and 3.1 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 20 times more Vitamin B2, 2 times more Vitamin B3, 4 times more Vitamin B9 and 129.9 times more Vitamin E than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Vitamin B1 per 100 kcal.
• Both Cooked Regular Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked Regular Long-grain White Rice vs Roasted Almonds:

• Cooked Regular Long-grain White Rice has 17.3 times more Selenium and 130.6 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Calcium, 3.5 times more Copper, 4.1 times more Iron, 5.1 times more Magnesium, 2.4 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Zinc than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Regular Long-grain White Rice has 6.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 40.8 times more Fat, 11.6 times more Saturated Fat, 45.4 times more Omega 6, 21.1 times more Sugars, 5.9 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Energy per 100 kcal.
• Both Cooked Regular Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.