Comparing Nutrients in 300 calories Cooked parboiled Long-grain White Rice VS Oil Roasted Almonds

Weight per 300 calories

• Cooked parboiled Long-grain White Rice: 244g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 4.9 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is very high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked parboiled Long-grain White Rice or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	39.3% 6.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	3.1% 2.25g	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	0.067% 0.049g	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	% 0.024g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 2.16g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	4.5% 0.058mg	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	1.83% 7.3μg	3.34% 13.3μg	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	0.16% 0.024mg	85.6% 13mg	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

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	52.4% 0.47mg	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	7.3% 0.59mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	53% 1.2mg	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	19% 134mg	33% 230mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.037% 1.4g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Oil Roasted Almonds Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked parboiled Long-grain White Rice or Oil Roasted Almonds?

Lets compare vitamin content per 300 calories of Cooked parboiled Long-grain White Rice vs Oil Roasted Almonds:

• 300 calories of Cooked parboiled Long-grain White Rice have 4 times more Vitamin B1, 3.1 times more Vitamin B3, 7 times more Vitamin B5 and 6.5 times more Vitamin B6 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 8.3 times more Vitamin B2 and 526.2 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• 300 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cooked parboiled Long-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

Comparing minerals per 300 calories for Cooked parboiled Long-grain White Rice vs Oil Roasted Almonds:

• 300 calories of Cooked parboiled Long-grain White Rice have 11.2 times more Selenium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 3.1 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 6.2 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Cooked parboiled Long-grain White Rice.
• 300 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked parboiled Long-grain White Rice have 7.3 times more Carbohydrate than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 30.2 times more Fat, 11.5 times more Saturated Fat, 37 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Cooked parboiled Long-grain White Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.