Comparing Nutrients in 300 calories Almonds VS Cooked Medium-grain White Rice enriched

Weight per 300 calories

• Almonds: 51.8g
• Cooked Medium-grain White Rice enriched: 231g

Almonds have 4.5 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	26.7% 26g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.16% 1.97g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.097% 0.002g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	37.6% 6.4g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.6% 11g	50.8% 66g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	NA	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	0.079% 0.057g	NA	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 2.05g	NA	g per day for Men 19-50 years
Fiber	17% 6.48g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	19.6% 11g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.85% 0.11mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	45.4% 0.59mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.87mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.9% 0.24mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.46% 0.071mg	8.88% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	98% 29.5μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	5.7% 22.8μg	33.5% 134μg	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	88.5% 13.3mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	14% 139mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	59.4% 0.53mg	9.74% 0.088mg	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	24% 1.92mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	49% 1.13mg	38% 0.87mg	2.3mg per day for Men 19-50 years
Molybdenum	52% 23.5μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	35.6% 249mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	11% 380mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	3.86% 2.12μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.035% 0.52mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.28% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Almonds vs Cooked Medium-grain White Rice enriched:

• Almonds have 16 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 3.6 times more Vitamin B1, 2.3 times more Vitamin B3, 3.9 times more Vitamin B5, 1.6 times more Vitamin B6 and 5.9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked Medium-grain White Rice enriched:

• Almonds have 20.1 times more Calcium, 6.1 times more Copper, 4.7 times more Magnesium, 1.3 times more Manganese, 2.9 times more Phosphorus, 5.7 times more Potassium and 1.7 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 1.8 times more Iron, 8.1 times more Selenium and 69.3 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

• Almonds have 53.4 times more Fat, 15 times more Saturated Fat, 60.2 times more Omega 6, 9.4 times more Fiber and 2 times more Protein than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.9 times more Carbohydrate than Almonds.
• Both Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 300 kcal.
• Both Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.