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

Weight per 300 calories

• Oil Roasted Almonds: 49.4g
• Prepared instant Long-grain White Rice, enriched: 242g

Oil Roasted Almonds have 4.9 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 - Oil Roasted Almonds or Prepared instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Oil Roasted Almonds	13%	76%	11%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Oil Roasted 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	28% 27.3g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	6.5% 2.08g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0% 0g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	39.3% 6.7g	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	6.72% 8.74g	50% 64.7g	130g per day for Men 19-50 years
Sugars	3.1% 2.25g	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	% 0.02g	% 0g	g per day for Men 19-50 years
Sucrose	% 2.16g	% 0g	g per day for Men 19-50 years
Fiber	13.7% 5.2g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	18.7% 10.5g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Oil Roasted 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	3.8% 0.045mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	29.7% 0.39mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.3% 1.8mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.26% 0.11mg	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	3.34% 13.3μg	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	85.6% 13mg	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

	Oil Roasted Almonds	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	14.4% 144mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	52.4% 0.47mg	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	22.7% 1.8mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	32.2% 135mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	53% 1.2mg	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	33% 230mg	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	3.7% 2.03μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.49mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	13.8% 1.5mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.037% 1.4g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Oil Roasted Almonds have 19.9 times more Vitamin B2 and 530.5 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 4 times more Vitamin B1, 2.3 times more Vitamin B3, 2.1 times more Vitamin B6 and 12.7 times more Vitamin B9 than Oil Roasted Almonds.
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin E
• Both Oil Roasted 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 Oil Roasted Almonds vs Prepared instant Long-grain White Rice, enriched:

• 300 calories of Oil Roasted Almonds have 7.4 times more Calcium, 5.3 times more Copper, 11.2 times more Magnesium, 1.5 times more Manganese, 2.6 times more Phosphorus, 15.9 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 2.4 times more Iron and 5.7 times more Selenium than Oil Roasted Almonds.
• 300 calories of Oil Roasted 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 Oil Roasted Almonds have 22.5 times more Fat, 50.6 times more Saturated Fat, 162.5 times more Omega 6, 3.6 times more Fiber and 2 times more Protein than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 7.4 times more Carbohydrate than Oil Roasted Almonds.
• Both Oil Roasted 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 Oil Roasted Almonds as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 in 300 calories.