Comparing Nutrients in 300 calories Rice Flour VS Roasted Almonds

Weight per 300 calories

• Rice Flour: 82g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 1.6 times more energy per unit of mass than Unenriched White Rice Flour, which is very high in comparison to other foods. Rice Flour having high energy density.

Discover which food has more nutrients per 300 calories - Rice Flour or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Rice Flour	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.16g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.99% 0.32g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	3.43% 0.055g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	38.2% 6.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.5% 65.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.14% 0.098g	3.36% 2.44g	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	NA	0.007% 0.005g	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	NA	% 0.005g	g per day for Men 19-50 years
Sucrose	NA	% 2.4g	g per day for Men 19-50 years
Fiber	5.18% 1.97g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	8.7% 4.88g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	9.43% 0.11mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.32% 0.017mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.3% 2.12mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	5.25% 0.068mg	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	0.82% 3.28μg	6.9% 27.6μg	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	0.6% 0.09mg	80% 12mg	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

	Rice Flour	Roasted Almonds	Recommended Dietary Allowance
Calcium	0.82% 8.2mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	12% 0.11mg	61.3% 0.55mg	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	3.6% 0.29mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	6.83% 28.7mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	42.8% 0.98mg	48.7% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	83% 37.3μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	11.5% 80.3mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	1.83% 62.3mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	22.5% 12.4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	5.96% 0.66mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.26% 9.75g	0.033% 1.2g	3700g per day for Men 19-50 years

Rice Flour VS Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Rice Flour or Roasted Almonds?

Lets compare vitamin content per 300 calories of Rice Flour vs Roasted Almonds:

• 300 calories of Rice Flour have 2.9 times more Vitamin B1, 4.2 times more Vitamin B5 and 5.2 times more Vitamin B6 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 34.9 times more Vitamin B2, 8.4 times more Vitamin B9 and 133 times more Vitamin E than Unenriched White Rice Flour.
• Both Rice Flour and Roasted Almonds provide similar amounts of Vitamin B3 per 300 calories.
• 300 calories of Rice Flour have insufficient amounts of Vitamin B2, Vitamin B9 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Unenriched White Rice Flour as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Rice Flour vs Roasted Almonds:

• 300 calories of Rice Flour have 12.3 times more Selenium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 16.4 times more Calcium, 5.2 times more Copper, 6.5 times more Iron, 4.9 times more Magnesium, 2.9 times more Phosphorus, 5.7 times more Potassium and 2.5 times more Zinc than Unenriched White Rice Flour.
• Both Rice Flour and Roasted Almonds contain similar levels of Manganese per 300 calories.
• 300 calories of Rice Flour lack sufficient amounts of Calcium, Iron, Potassium and Zinc
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Rice Flour have 6.2 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 22.6 times more Fat, 6.5 times more Saturated Fat, 25.3 times more Omega 6, 2.8 times more Fiber and 2.2 times more Protein than Unenriched White Rice Flour.
• Both Rice Flour and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Rice Flour provide inadequate amounts of Omega 6 and Fiber
• Both Unenriched White Rice Flour as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.