Comparing Nutrients in 500 calories Roasted Almonds VS Unsweetened Rice Milk

Weight per 500 calories

• Roasted Almonds: 83.6g
• Unsweetened Rice Milk: 1064g

Roasted Almonds have 12.7 times more energy per 100g than Unsweetened Rice Milk. It has very high energy density when compared to other foods. Unsweetened Rice Milk having low energy density.

Discover which food has more nutrients per 500 calories - Roasted Almonds or Unsweetened Rice Milk?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Unsweetened Rice Milk	2%	19%	79%

Macro Nutrients

	Roasted Almonds	Unsweetened Rice Milk	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0% 0g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	5.3% 0.085g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	19% 3.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	13.5% 17.6g	75% 98g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	77.5% 56g	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	0.012% 0.008g	NA	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 3.97g	NA	g per day for Men 19-50 years
Fiber	24% 9.1g	8.4% 3.2g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	5.3% 2.98g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Unsweetened Rice Milk	Recommended Dietary Allowance
Vitamin A	0% 0μg	74.5% 670μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	24% 0.29mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	116% 1.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	26% 4.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	32% 0.41mg	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	11.5% 46μg	5.3% 21.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	279% 6.7μg	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	74.5% 447IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	133% 20mg	33.3% 5mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	1.77% 2.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Unsweetened Rice Milk	Recommended Dietary Allowance
Calcium	22.4% 224mg	126% 1255mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	43.7% 0.39mg	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	39% 3.1mg	26.6% 2.13mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	28% 117mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	130% 3mg	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	56.3% 394mg	85% 596mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	8.45% 287mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	42.6% 23.4μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	27.7% 415mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	12.6% 1.4mg	11mg per day for Men 19-50 years
Water	0.054% 2g	25.7% 950g	3700g per day for Men 19-50 years

Roasted Almonds VS Unsweetened Rice Milk Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Roasted Almonds or Unsweetened Rice Milk?

Lets compare vitamin content per 500 calories of Roasted Almonds vs Unsweetened Rice Milk:

• 500 calories of Roasted Almonds have 2.2 times more Vitamin B9 and 4 times more Vitamin E than Unsweetened Rice Milk.
• While 500 kcal of Unsweetened Rice Milk contain more Vitamin A, 4.5 times more Vitamin B1, 1.5 times more Vitamin B2, 1.4 times more Vitamin B3, 5.8 times more Vitamin B5, 3.6 times more Vitamin B6, more Vitamin B12 and more Vitamin D than Dry Roasted Almonds.
• 500 calories of Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B5, Vitamin B6, Vitamin B12 and Vitamin D
• 500 calories of Unsweetened Rice Milk have insufficient amounts of Vitamin B9
• Both Dry Roasted Almonds as well as Unsweetened Rice Milk have insufficient amounts of Vitamin C and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Roasted Almonds vs Unsweetened Rice Milk:

• 500 calories of Roasted Almonds have 2.3 times more Copper, 1.5 times more Iron, 2 times more Magnesium, 2.1 times more Potassium and 2 times more Zinc than Unsweetened Rice Milk.
• While 500 kcal of Unsweetened Rice Milk contain 5.6 times more Calcium, 1.6 times more Manganese, 1.5 times more Phosphorus, 14 times more Selenium, 165.4 times more Sodium and 471.3 times more Water than Dry Roasted Almonds.
• 500 calories of Roasted Almonds lack sufficient amounts of Selenium
• 500 calories of Unsweetened Rice Milk lack sufficient amounts of Potassium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Roasted Almonds have 4.3 times more Fat, more Saturated Fat, 3.3 times more Omega 6, 2.9 times more Fiber and 5.9 times more Protein than Unsweetened Rice Milk.
• While 500 kcal of Unsweetened Rice Milk contain 5.6 times more Carbohydrate and 13.8 times more Sugars than Dry Roasted Almonds.
• Both Roasted Almonds and Unsweetened Rice Milk offer comparable quantities of Energy per 500 calories.
• 500 calories of Unsweetened Rice Milk provide inadequate amounts of Fiber and Protein
• Both Dry Roasted Almonds as well as Unsweetened Rice Milk provide inadequate amounts of Omega 3 in 500 calories.