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

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• Roasted Almonds: 50.2g

Dry Roasted Almonds have 4.8 times more energy per unit of mass than Prepared instant Long-grain White Rice, enriched, which is very high in comparison to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Prepared 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	1.25% 1.2g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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% 64.7g	8.1% 10.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0g	% 2.4g	g per day for Men 19-50 years
Fiber	3.82% 1.45g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	15% 0.18mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	42.3% 169μg	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	0.16% 0.024mg	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

	Prepared instant Long-grain White Rice, enriched	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	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	53.5% 4.3mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.8% 89.5mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.033% 1.2g	3700g per day for Men 19-50 years

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

• Prepared instant Long-grain White Rice, enriched has 4.7 times more Vitamin B1, 2.3 times more Vitamin B3, 1.8 times more Vitamin B6 and 6.1 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 31 times more Vitamin B2 and 495.6 times more Vitamin E than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Dry Roasted Almonds have similar amounts of Vitamin B5 per 300 kcal.
• Both Prepared 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 kcal.

Comparing minerals per 300 calories for Prepared instant Long-grain White Rice, enriched vs Roasted Almonds:

• Prepared instant Long-grain White Rice, enriched has 2.3 times more Iron, 11.6 times more Selenium and 140.8 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 6.9 times more Calcium, 6.2 times more Copper, 11.6 times more Magnesium, 1.3 times more Manganese, 2.6 times more Phosphorus, 16.4 times more Potassium and 1.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 300 calories:

• Prepared instant Long-grain White Rice, enriched has 6.1 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 21.8 times more Fat, 49.9 times more Saturated Fat, 157.9 times more Omega 6, more Sugars, 3.8 times more Fiber and 2 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.