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

Weight per 300 calories

• Blanched Almonds: 50.8g
• Cooked Medium-grain White Rice enriched: 231g

Blanched 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 - Blanched Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Blanched 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	27.5% 26.7g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	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	7.3% 9.5g	50.8% 66g	130g per day for Men 19-50 years
Sugars	3.25% 2.35g	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% 0g	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	% 0.015g	NA	g per day for Men 19-50 years
Sucrose	% 2.27g	NA	g per day for Men 19-50 years
Fiber	13.2% 5.03g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	19.4% 11g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Blanched 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	8.1% 0.097mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.36mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.78mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	8.88% 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	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	80.5% 12mg	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

	Blanched Almonds	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	12% 120mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	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	21% 1.67mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	38% 0.87mg	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% 85.4mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	2.96% 1.63μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.64% 9.66mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	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 Blanched Almonds vs Cooked Medium-grain White Rice enriched:

• Blanched Almonds have 9.8 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 4 times more Vitamin B1, 2.4 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 5.4 times more Vitamin B9 than Blanched Almonds.
• Both Blanched 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 Blanched Almonds vs Cooked Medium-grain White Rice enriched:

• Blanched Almonds have 17.3 times more Calcium, 6 times more Copper, 4.5 times more Magnesium, 2.9 times more Phosphorus, 5 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.1 times more Iron, 10.6 times more Selenium and 69 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 55.1 times more Fat, 15.3 times more Saturated Fat, 59.2 times more Omega 6, 7.3 times more Fiber and 2 times more Protein than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 6.9 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.