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

Weight per 500 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Roasted Almonds	Cooked Short-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	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	10.7% 3.42g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.52% 0.008g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	63.7% 11g	0.93% 0.16g	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	85% 111g	130g per day for Men 19-50 years
Sugars	5.6% 4.06g	NA	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	NA	38g per day for Men 19-50 years
Protein	31.3% 17.5g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Short-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	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	77% 1mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.37% 0.27mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.75% 0.11mg	17.5% 0.23mg	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	56.7% 227μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Roasted Almonds	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	22.4% 224mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	102% 0.92mg	30.8% 0.28mg	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	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	55.5% 233mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	81% 1.87mg	59.7% 1.37mg	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	18% 127mg	700mg per day for Men 19-50 years
Potassium	17.5% 596mg	2.94% 100mg	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% 0mg	1500mg per day for Men 19-50 years
Zinc	25% 2.77mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.054% 2g	7.12% 264g	3700g per day for Men 19-50 years

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

• Dry Roasted Almonds have 16.3 times more Vitamin B2 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 9.8 times more Vitamin B1, 1.9 times more Vitamin B3, 5.7 times more Vitamin B5, 2 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Dry Roasted Almonds have 58.3 times more Calcium, 3.3 times more Copper, 7.6 times more Magnesium, 1.4 times more Manganese, 3.1 times more Phosphorus, 6 times more Potassium and 1.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.8 times more Iron, 17.3 times more Selenium and 130.8 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

• Dry Roasted Almonds have 60.1 times more Fat, 17.4 times more Saturated Fat, 68.6 times more Omega 6 and 1.9 times more Protein than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.3 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Short-grain White Rice enriched have similar amounts of Energy per 500 kcal.
• Both Dry Roasted Almonds as well as Cooked Short-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.