Comparing Nutrients in 300 calories Enriched Regular Long-grain White Rice VS Roasted Almonds

Weight per 300 calories

• Enriched Regular Long-grain White Rice: 82.2g
• Roasted Almonds: 50.2g

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

Which food has more nutrients per 300 calories - Enriched Regular Long-grain White Rice or Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.56% 0.54g	27% 26.4g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.4% 2.05g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0.31% 0.005g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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% 0.099g	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	0.023% 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	% 0.066g	% 2.4g	g per day for Men 19-50 years
Fiber	2.8% 1.07g	14.4% 5.47g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	18.8% 10.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	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	39.5% 0.47mg	3.2% 0.039mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	46% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	11.4% 1.82mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	3.22% 0.16mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	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	47.5% 190μg	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	0.068% 0.082μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	2.3% 23mg	13.4% 134mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	44.3% 3.54mg	23.4% 1.87mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	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	13.5% 95mg	33.8% 236mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	10.5% 358mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	1.82% 1μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.1% 1.5mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.033% 1.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Enriched Regular Long-grain White Rice vs Roasted Almonds:

• Enriched Regular Long-grain White Rice has 12.3 times more Vitamin B1, 1.9 times more Vitamin B3, 5.2 times more Vitamin B5, 2 times more Vitamin B6 and 6.9 times more Vitamin B9 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 14.9 times more Vitamin B2 and 132.6 times more Vitamin E than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice vs Roasted Almonds:

• Enriched Regular Long-grain White Rice has 1.9 times more Iron and 12.4 times more Selenium than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 5.8 times more Calcium, 3 times more Copper, 6.8 times more Magnesium, 1.3 times more Manganese, 2.5 times more Phosphorus, 3.8 times more Potassium and 1.9 times more Zinc than Enriched Regular Long-grain White Rice.

Comparison of macro-nutrients per 300 calories:

• Enriched Regular Long-grain White Rice has 6.2 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 48.6 times more Fat, 13.9 times more Saturated Fat, 54.1 times more Omega 6, 24.7 times more Sugars, 5.1 times more Fiber and 1.8 times more Protein than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
• Both Enriched Regular Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.