Comparing Nutrients in 300 calories Rice VS Oil Roasted Almonds

Weight per 300 calories

• Rice: 82.2g
• Oil Roasted Almonds: 49.4g

Oil Roasted Almonds have 1.7 times more energy per unit of mass than Raw Regular Long-grain White Rice, which is very high in comparison to other foods. Rice having high energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Rice	Oil 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	28% 27.3g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	6.5% 2.08g	32g per day for Men 19-50 years
Omega 3	1.6% 0.025g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.71% 0.12g	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	50.5% 65.7g	6.72% 8.74g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	NA	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	NA	% 0.02g	g per day for Men 19-50 years
Sucrose	NA	% 2.16g	g per day for Men 19-50 years
Fiber	2.8% 1.07g	13.7% 5.2g	38g per day for Men 19-50 years
Protein	10.5% 5.86g	18.7% 10.5g	56g per day for Men 19-50 years

Vitamins

	Rice	Oil 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	4.8% 0.058mg	3.8% 0.045mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	29.7% 0.39mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.2% 1.3mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.6% 0.83mg	2.26% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.4% 0.13mg	4.5% 0.058mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.64% 6.58μg	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	0.6% 0.09mg	85.6% 13mg	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

	Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	2.3% 23mg	14.4% 144mg	1000mg per day for Men 19-50 years
Copper	20% 0.18mg	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	8.2% 0.66mg	22.7% 1.8mg	8mg per day for Men 19-50 years
Magnesium	4.9% 20.5mg	32.2% 135mg	420mg per day for Men 19-50 years
Manganese	39% 0.89mg	53% 1.2mg	2.3mg per day for Men 19-50 years
Molybdenum	117% 52.8μg	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% 230mg	700mg per day for Men 19-50 years
Potassium	2.8% 95mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	22.6% 12.4μg	3.7% 2.03μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.033% 0.49mg	1500mg per day for Men 19-50 years
Zinc	8.14% 0.9mg	13.8% 1.5mg	11mg per day for Men 19-50 years
Water	0.26% 9.55g	0.037% 1.4g	3700g per day for Men 19-50 years

Rice VS Oil Roasted Almonds Nutrients Per 300 Kcal

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

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

• 300 calories of Rice have 7.3 times more Vitamin B5 and 2.3 times more Vitamin B6 than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 9.6 times more Vitamin B2, 1.4 times more Vitamin B3 and 142 times more Vitamin E than Raw Regular Long-grain White Rice.
• 300 calories of Rice have insufficient amounts of Vitamin B2 and Vitamin E
• 300 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B5 and Vitamin B6
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 calories.

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

• 300 calories of Rice have 6.1 times more Selenium than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 6.2 times more Calcium, 2.6 times more Copper, 2.8 times more Iron, 6.6 times more Magnesium, 1.4 times more Manganese, 2.4 times more Phosphorus, 3.7 times more Potassium and 1.7 times more Zinc than Raw Regular Long-grain White Rice.
• 300 calories of 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 Rice have 7.5 times more Carbohydrate than Oil Roasted Almonds.
• While 300 kcal of Oil Roasted Almonds contain 50.3 times more Fat, 14.1 times more Saturated Fat, 55.7 times more Omega 6, 4.9 times more Fiber and 1.8 times more Protein than Raw Regular Long-grain White Rice.
• Both Rice and Oil Roasted Almonds offer comparable quantities of Energy per 300 calories.
• 300 calories of Rice provide inadequate amounts of Omega 6 and Fiber
• Both Raw Regular Long-grain White Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 300 calories.