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

Weight per 300 calories

• Dry instant Long-grain White Rice, enriched: 79g
• Roasted Almonds: 50.2g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.74g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	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% 65g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0.054% 0.039g	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	0.022% 0.016g	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	% 0.016g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.016g	% 2.4g	g per day for Men 19-50 years
Fiber	3.95% 1.5g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	11% 6.17g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	61% 0.73mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	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	54.3% 217μg	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	0.21% 0.032mg	80% 12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.066% 0.079μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	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	62% 4.97mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	2.63% 11mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	48.7% 1.1mg	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	13.3% 93mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	0.033% 1.2g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Dry instant Long-grain White Rice, enriched have 18.9 times more Vitamin B1, 3 times more Vitamin B3, 2.1 times more Vitamin B5, 1.4 times more Vitamin B6 and 7.9 times more Vitamin B9 than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 27.2 times more Vitamin B2 and 379.7 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
• 300 calories of Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Dry instant Long-grain White Rice, enriched 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 Dry instant Long-grain White Rice, enriched vs Roasted Almonds:

• 300 calories of Dry instant Long-grain White Rice, enriched have 2.7 times more Iron and 29.3 times more Selenium than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 7.7 times more Calcium, 3.9 times more Copper, 12.7 times more Magnesium, 1.4 times more Manganese, 2.5 times more Phosphorus, 16.8 times more Potassium and 1.5 times more Zinc than Dry instant Long-grain White Rice, enriched.
• 300 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium
• 300 calories of Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 300 calories:

• 300 calories of Dry instant Long-grain White Rice, enriched have 6.2 times more Carbohydrate than Roasted Almonds.
• While 300 kcal of Dry Roasted Almonds contain 35.5 times more Fat, 17.1 times more Saturated Fat, 40.7 times more Omega 6, 3.6 times more Fiber and 1.7 times more Protein than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Omega 6 and Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Dry Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.