Comparing Nutrients in 300 calories Blanched Almonds VS Cooked Long-grain Brown Rice

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cooked Long-grain Brown Rice: 244g

Blanched Almonds have 4.8 times more energy per 100g than Cooked Long-grain Brown Rice. It has very high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 300 calories - Blanched Almonds or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Blanched Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	7.3% 9.5g	48% 62.4g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0.81% 0.59g	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% 0g	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	% 0.015g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.27g	% 0.59g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	19.4% 11g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.1% 0.097mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	23% 0.3mg	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	6.23% 25μg	5.5% 22μg	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	80.5% 12mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Blanched Almonds	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	12% 120mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	28.7% 0.26mg	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	21% 1.67mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	103% 2.38mg	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	35% 245mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.63% 171g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Blanched Almonds vs Cooked Long-grain Brown Rice:

• Blanched Almonds have 2.1 times more Vitamin B2 and 29.1 times more Vitamin E than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 4.5 times more Vitamin B1, 3.5 times more Vitamin B3, 5.8 times more Vitamin B5 and 5.1 times more Vitamin B6 than Blanched Almonds.
• Both Blanched Almonds and Cooked Long-grain Brown Rice have similar amounts of Vitamin B9 per 300 kcal.
• Both Blanched Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Blanched Almonds vs Cooked Long-grain Brown Rice:

• Blanched Almonds have 16.4 times more Calcium, 2 times more Copper, 1.2 times more Iron, 1.4 times more Magnesium and 1.6 times more Potassium than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.5 times more Manganese, 8.7 times more Selenium and 74.7 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Long-grain Brown Rice have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 11.3 times more Fat, 3.2 times more Saturated Fat, 7.3 times more Omega 6, 4 times more Sugars, 1.3 times more Fiber and 1.6 times more Protein than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 6.6 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cooked Long-grain Brown Rice have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cooked Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.