Comparing Nutrients in 300 calories Roasted Almonds VS Raw Enriched Short-grain White Rice

Weight per 300 calories

• Roasted Almonds: 50.2g
• Raw Enriched Short-grain White Rice: 83.8g

Roasted Almonds have 1.7 times more energy per 100g than Raw Enriched Short-grain White Rice. It has very high energy density when compared to other foods. Raw Enriched Short-grain White Rice having high energy density.

Which food has more nutrients per 300 calories - Roasted Almonds or Raw Enriched Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Roasted Almonds	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	0.56% 0.096g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	51% 66.3g	130g per day for Men 19-50 years
Sugars	3.36% 2.44g	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	0.007% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 2.4g	NA	g per day for Men 19-50 years
Fiber	14.4% 5.47g	6.17% 2.35g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	11% 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	6.9% 27.6μg	48.4% 194μg	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% 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

	Roasted Almonds	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	19.6% 0.18mg	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	23.4% 1.87mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	37.8% 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	33.8% 236mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	0.3% 11g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Roasted Almonds vs Raw Enriched Short-grain White Rice:

• Dry Roasted Almonds have 14.9 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 12.3 times more Vitamin B1, 1.9 times more Vitamin B3, 6.7 times more Vitamin B5, 2.1 times more Vitamin B6 and 7 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Roasted Almonds vs Raw Enriched Short-grain White Rice:

• Dry Roasted Almonds have 53.5 times more Calcium, 3.1 times more Copper, 7.3 times more Magnesium, 1.3 times more Manganese, 3 times more Phosphorus, 5.6 times more Potassium and 1.8 times more Zinc than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.9 times more Iron and 12.6 times more Selenium than Dry Roasted Almonds.

Comparison of macro-nutrients per 300 calories:

• Dry Roasted Almonds have 60.5 times more Fat, 17.5 times more Saturated Fat, 68 times more Omega 6, 2.3 times more Fiber and 1.9 times more Protein than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 6.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Raw Enriched Short-grain White Rice have similar amounts of Energy per 300 kcal.
• Both Dry Roasted Almonds as well as Raw Enriched Short-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.