Comparing Nutrients in 500 calories Roasted Almonds VS Cooked Regular Long-grain White Rice enriched

Weight per 500 calories

• Roasted Almonds: 83.6g
• Cooked Regular Long-grain White Rice enriched: 385g

Roasted Almonds have 4.6 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

Which food has more nutrients per 500 calories - Roasted Almonds or Cooked Regular Long-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	45.3% 44g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	1.4% 0.24g	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	83.3% 108g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	0.27% 0.19g	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	4.05% 1.54g	38g per day for Men 19-50 years
Protein	31.3% 17.5g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.37% 0.064mg	52.2% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	35.5% 5.68mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	27.5% 0.36mg	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	55.8% 223μg	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	133% 20mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	22.4% 224mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	29.5% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	3.95% 158μg	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	57.7% 4.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	79% 1.8mg	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	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	3.04% 1.67μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.17% 2.5mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.054% 2g	7.1% 263g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Roasted Almonds vs Cooked Regular Long-grain White Rice enriched:

• Dry Roasted Almonds have 20 times more Vitamin B2 and 129.9 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 9.7 times more Vitamin B1, 1.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Roasted Almonds vs Cooked Regular Long-grain White Rice enriched:

• Dry Roasted Almonds have 5.8 times more Calcium, 3.5 times more Copper, 5.1 times more Magnesium, 2.4 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.5 times more Iron, 17.3 times more Selenium and 130.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Regular Long-grain White Rice enriched have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 40.8 times more Fat, 11.6 times more Saturated Fat, 45.4 times more Omega 6, 21.1 times more Sugars, 5.9 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 6.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Regular Long-grain White Rice enriched have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.