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

Weight per 300 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Blanched Almonds	14%	75%	11%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Blanched Almonds	Cooked Short-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	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	6.3% 2g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.13% 0.002g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	37% 6.3g	0.56% 0.095g	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	51% 66.3g	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	NA	38g per day for Men 19-50 years
Protein	19.4% 11g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Blanched Almonds	Cooked Short-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	31.5% 0.38mg	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	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.2% 0.16mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.5% 0.058mg	10.5% 0.14mg	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	34% 136μg	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 Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	12% 120mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	58% 0.52mg	18.5% 0.17mg	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	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	32.4% 136mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	40.6% 0.93mg	36% 0.82mg	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	11% 76mg	700mg per day for Men 19-50 years
Potassium	9.86% 335mg	1.76% 60mg	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	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	0.062% 2.3g	4.27% 158g	3700g per day for Men 19-50 years

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

• Blanched Almonds have 9.8 times more Vitamin B2 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 3.9 times more Vitamin B1, 1.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2.3 times more Vitamin B6 and 5.5 times more Vitamin B9 than Blanched Almonds.
• Both Blanched Almonds as well as Cooked Short-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 Short-grain White Rice enriched:

• Blanched Almonds have 52 times more Calcium, 3.1 times more Copper, 7.4 times more Magnesium, 3.2 times more Phosphorus, 5.6 times more Potassium and 1.6 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 2 times more Iron, 10.6 times more Selenium and 69 times more Water than Blanched Almonds.
• Both Blanched Almonds and Cooked Short-grain White Rice enriched have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Blanched Almonds have 60.9 times more Fat, 17.1 times more Saturated Fat, 66.5 times more Omega 6 and 2 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 7 times more Carbohydrate than Blanched Almonds.
• Both Blanched Almonds and Cooked Short-grain White Rice enriched have similar amounts of Energy per 300 kcal.
• Both Blanched Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.