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

Weight per 300 calories

• Raw Enriched Short-grain White Rice: 83.8g
• Almonds: 51.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Almonds	14%	72%	14%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Almonds	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	26.7% 26g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	6.16% 1.97g	32g per day for Men 19-50 years
Omega 3	1.26% 0.02g	0.097% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.096g	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% 66.3g	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	6.17% 2.35g	17% 6.48g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	19.6% 11g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-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	39.5% 0.47mg	8.85% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	45.4% 0.59mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21.6% 1.1mg	4.9% 0.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	48.4% 194μg	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	NA	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

	Raw Enriched Short-grain White Rice	Almonds	Recommended Dietary Allowance
Calcium	0.25% 2.5mg	14% 139mg	1000mg per day for Men 19-50 years
Copper	19.6% 0.18mg	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	44.3% 3.54mg	24% 1.92mg	8mg per day for Men 19-50 years
Magnesium	4.6% 19.3mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	37.8% 0.87mg	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	11.4% 79.6mg	35.6% 249mg	700mg per day for Men 19-50 years
Potassium	1.87% 63.7mg	11% 380mg	3400mg per day for Men 19-50 years
Selenium	23% 12.7μg	3.86% 2.12μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.84mg	0.035% 0.52mg	1500mg per day for Men 19-50 years
Zinc	8.38% 0.92mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.062% 2.3g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 4.5 times more Vitamin B1, 1.8 times more Vitamin B3, 4.4 times more Vitamin B5, 2 times more Vitamin B6 and 8.5 times more Vitamin B9 than Almonds.
• While Almonds contain 14.7 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-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 Raw Enriched Short-grain White Rice vs Almonds:

• Raw Enriched Short-grain White Rice has 1.8 times more Iron and 6 times more Selenium than Almonds.
• While Almonds contain 55.4 times more Calcium, 3 times more Copper, 7.3 times more Magnesium, 1.3 times more Manganese, 3.1 times more Phosphorus, 6 times more Potassium and 1.8 times more Zinc than Raw Enriched Short-grain White Rice.

Comparison of macro-nutrients per 300 calories:

• Raw Enriched Short-grain White Rice has 5.9 times more Carbohydrate than Almonds.
• While Almonds contain 59.4 times more Fat, 16.8 times more Saturated Fat, 66.8 times more Omega 6, 2.8 times more Fiber and 2 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Almonds have similar amounts of Energy per 300 kcal.
• Both Raw Enriched Short-grain White Rice as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.