Comparing Nutrients in 300 calories Blanched Almonds VS Prepared instant Long-grain White Rice, enriched

Weight per 300 calories

• Blanched Almonds: 50.8g
• Prepared instant Long-grain White Rice, enriched: 242g

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

Discover which food has more nutrients per 300 calories - Blanched Almonds or Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27.5% 26.7g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.24% 0.041g	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	50% 64.7g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	0% 0g	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	% 0g	g per day for Men 19-50 years
Fiber	13.2% 5.03g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Prepared instant Long-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	8.1% 0.097mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	9.3% 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	6.23% 25μg	42.3% 169μg	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	0.16% 0.024mg	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

	Blanched Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	12% 120mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	9.95% 0.09mg	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	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	36% 0.83mg	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	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.6% 170g	3700g per day for Men 19-50 years

Blanched Almonds VS Prepared Instant Long-grain White Rice, Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Blanched Almonds or Prepared instant Long-grain White Rice, enriched?

Lets compare vitamin content per 300 calories of Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Blanched Almonds have 18.7 times more Vitamin B2 and 499.2 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 1.9 times more Vitamin B1, 2.4 times more Vitamin B3, 2.1 times more Vitamin B6 and 6.8 times more Vitamin B9 than Blanched Almonds.
• 300 calories of Blanched Almonds have insufficient amounts of Vitamin B6
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B5, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Blanched Almonds vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Blanched Almonds have 6.2 times more Calcium, 5.8 times more Copper, 11.3 times more Magnesium, 2.7 times more Phosphorus, 15.4 times more Potassium and 1.3 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 2.6 times more Iron and 7.1 times more Selenium than Blanched Almonds.
• Both Blanched Almonds and Prepared instant Long-grain White Rice, enriched contain similar levels of Manganese per 300 calories.
• 300 calories of Blanched Almonds lack sufficient amounts of Selenium
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Blanched Almonds have 22.1 times more Fat, 48.9 times more Saturated Fat, 152.9 times more Omega 6, 3.5 times more Fiber and 2.1 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 6.8 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Blanched Almonds as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in 300 calories.