Comparing Nutrients in 300 calories Roasted Almonds VS Chinese restaurant steamed white Rice

Weight per 300 calories

• Roasted Almonds: 50.2g
• Chinese restaurant steamed white Rice: 199g

Roasted Almonds have 4 times more energy per 100g than Chinese restaurant steamed white Rice. It has very high energy density when compared to other foods. Chinese restaurant steamed white Rice having above average energy density.

Discover which food has more nutrients per 300 calories - Roasted Almonds or Chinese restaurant steamed white Rice?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	27% 26.4g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	6.4% 2.05g	NA	32g per day for Men 19-50 years
Omega 3	0.31% 0.005g	NA	1.6g per day for Men 19-50 years
Omega 6	38.2% 6.5g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	8.1% 10.5g	51.8% 67.3g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	11.4% 6.36g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.2% 0.039mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	46% 0.6mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.4% 1.82mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.22% 0.16mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.25% 0.068mg	3.36% 0.044mg	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	2.5% 9.93μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	13.4% 134mg	0.99% 9.93mg	1000mg per day for Men 19-50 years
Copper	61.3% 0.55mg	10.6% 0.095mg	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	9.7% 0.77mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	2.37% 9.93mg	420mg per day for Men 19-50 years
Manganese	48.7% 1.1mg	38.7% 0.89mg	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	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	1.82% 1μg	NA	55μg per day for Men 19-50 years
Sodium	0.1% 1.5mg	0.66% 9.93mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	0.033% 1.2g	3.36% 124g	3700g per day for Men 19-50 years

Roasted Almonds VS Chinese Restaurant Steamed White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Roasted Almonds or Chinese restaurant steamed white Rice?

Lets compare vitamin content per 300 calories of Roasted Almonds vs Chinese restaurant steamed white Rice:

• 300 calories of Roasted Almonds have 20.2 times more Vitamin B2, 1.6 times more Vitamin B3 and 2.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Dry Roasted Almonds as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1 and Vitamin B6 in 300 calories.

Comparing minerals per 300 calories for Roasted Almonds vs Chinese restaurant steamed white Rice:

• 300 calories of Roasted Almonds have 13.5 times more Calcium, 5.8 times more Copper, 2.4 times more Iron, 14.1 times more Magnesium, 1.3 times more Manganese, 3.6 times more Phosphorus, 9 times more Potassium and 1.2 times more Zinc than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice lack sufficient amounts of Calcium, Magnesium and Potassium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Roasted Almonds have 49.1 times more Fat, 3.1 times more Fiber and 1.7 times more Protein than Chinese restaurant steamed white Rice.
• While 300 kcal of Chinese restaurant steamed white Rice contain 6.4 times more Carbohydrate than Dry Roasted Almonds.
• Both Roasted Almonds and Chinese restaurant steamed white Rice offer comparable quantities of Energy per 300 calories.
• 300 calories of Chinese restaurant steamed white Rice provide inadequate amounts of Fiber