Comparing Nutrients in 300 calories Enriched Medium-grain White Rice VS Almonds

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Almonds	14%	72%	14%

Macro Nutrients

	Enriched Medium-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	37.6% 6.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	8.6% 11g	130g per day for Men 19-50 years
Sugars	NA	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	0.079% 0.057g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 2.05g	g per day for Men 19-50 years
Fiber	3.07% 1.17g	17% 6.48g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	40% 0.48mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	5.46% 0.071mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	98% 29.5μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	48% 193μg	5.7% 22.8μg	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	0.61% 0.092mg	88.5% 13.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Almonds	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	59.4% 0.53mg	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	45.4% 3.63mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	49% 1.13mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	52% 23.5μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	13% 90mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 4.5 times more Vitamin B1, 2.3 times more Vitamin B3, 4.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 8.4 times more Vitamin B9 than Almonds.
• While Almonds contain 14.7 times more Vitamin B2 and 144.9 times more Vitamin E than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Enriched Medium-grain White Rice vs Almonds:

• Enriched Medium-grain White Rice has 1.9 times more Iron and 5.9 times more Selenium than Almonds.
• While Almonds contain 18.6 times more Calcium, 5.8 times more Copper, 4.8 times more Magnesium, 2.8 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Zinc than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Almonds have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched Medium-grain White Rice has 5.9 times more Carbohydrate than Almonds.
• While Almonds contain 53.5 times more Fat, 15 times more Saturated Fat, 59.9 times more Omega 6, 5.6 times more Fiber and 2 times more Protein than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Almonds have similar amounts of Energy per 300 kcal.
• Both Enriched Medium-grain White Rice as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.