Comparing Nutrients in 500 calories Almonds VS Dry parboiled enriched Long-grain White Rice

Weight per 500 calories

• Almonds: 86.4g
• Dry parboiled enriched Long-grain White Rice: 134g

Almonds have 1.5 times more energy per 100g than Dry parboiled enriched Long-grain White Rice. It has very high energy density when compared to other foods. Dry parboiled enriched Long-grain White Rice having high energy density.

Which food has more nutrients per 500 calories - Almonds or Dry parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Almonds	14%	72%	14%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	44.5% 43g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	10.3% 3.3g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	0.16% 0.003g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	62.6% 10.6g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14.3% 18.6g	83% 108g	130g per day for Men 19-50 years
Sugars	5.2% 3.76g	0.61% 0.44g	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	0.13% 0.095g	0.037% 0.027g	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	% 0.15g	% 0.15g	g per day for Men 19-50 years
Sucrose	% 3.4g	% 0.28g	g per day for Men 19-50 years
Fiber	28.4% 10.8g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	32.6% 18.3g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	14.8% 0.18mg	67% 0.81mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	75.6% 0.98mg	5.14% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19.5% 3.12mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.13% 0.41mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.1% 0.12mg	46.5% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	164% 49.2μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.5% 38μg	86% 344μg	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	148% 22mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Almonds	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	23.2% 232mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	99% 0.89mg	42% 0.38mg	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	40% 3.2mg	55.6% 4.45mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	8.6% 36mg	420mg per day for Men 19-50 years
Manganese	82% 1.9mg	60% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	87% 39μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	59.3% 415mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	18.6% 633mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	6.44% 3.54μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.058% 0.86mg	0.18% 2.67mg	1500mg per day for Men 19-50 years
Zinc	24.5% 2.7mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.1% 3.8g	0.36% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Almonds vs Dry parboiled enriched Long-grain White Rice:

• Almonds have 14.7 times more Vitamin B2 and 551.8 times more Vitamin E than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 4.6 times more Vitamin B1, 2.2 times more Vitamin B3, 2.2 times more Vitamin B5, 5.1 times more Vitamin B6 and 9 times more Vitamin B9 than Almonds.
• Both Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Almonds vs Dry parboiled enriched Long-grain White Rice:

• Almonds have 2.4 times more Calcium, 2.3 times more Copper, 6.5 times more Magnesium, 1.4 times more Manganese, 2 times more Phosphorus, 2.7 times more Potassium and 2 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 1.4 times more Iron and 7.5 times more Selenium than Almonds.

Comparison of macro-nutrients per 500 calories:

• Almonds have 31.3 times more Fat, 8.4 times more Saturated Fat, 26.1 times more Omega 6, 8.5 times more Sugars, 4.5 times more Fiber and 1.8 times more Protein than Dry parboiled enriched Long-grain White Rice.
• While Dry parboiled enriched Long-grain White Rice contains 5.8 times more Carbohydrate than Almonds.
• Both Almonds and Dry parboiled enriched Long-grain White Rice have similar amounts of Energy per 500 kcal.
• Both Almonds as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.