Comparing Nutrients in 500 calories Rice Flour VS Almonds

Weight per 500 calories

• Rice Flour: 137g
• Almonds: 86.4g

Almonds have 1.6 times more energy per unit of mass than Unenriched White Rice Flour, which is very high in comparison to other foods. Rice Flour having high energy density.

Which food has more nutrients per 500 calories - Rice Flour or Almonds?

Macros Ratio

	Protein	Fat	Carbs
Rice Flour	7%	4%	89%
Almonds	14%	72%	14%

Macro Nutrients

	Rice Flour	Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2% 1.94g	44.5% 43g	97g per day for Men 19-50 years
Saturated Fat	1.65% 0.53g	10.3% 3.3g	32g per day for Men 19-50 years
Omega 3	5.72% 0.092g	0.16% 0.003g	1.6g per day for Men 19-50 years
Omega 6	2.5% 0.43g	62.6% 10.6g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 109g	14.3% 18.6g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	5.2% 3.76g	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	0.13% 0.095g	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	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 3.4g	g per day for Men 19-50 years
Fiber	8.63% 3.28g	28.4% 10.8g	38g per day for Men 19-50 years
Protein	14.5% 8.13g	32.6% 18.3g	56g per day for Men 19-50 years

Vitamins

	Rice Flour	Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15.7% 0.19mg	14.8% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.2% 0.029mg	75.6% 0.98mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22% 3.54mg	19.5% 3.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.4% 1.1mg	8.13% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46% 0.6mg	9.1% 0.12mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	164% 49.2μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.37% 5.46μg	9.5% 38μg	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	1% 0.15mg	148% 22mg	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

	Rice Flour	Almonds	Recommended Dietary Allowance
Calcium	1.37% 13.7mg	23.2% 232mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	99% 0.89mg	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	5.98% 0.48mg	40% 3.2mg	8mg per day for Men 19-50 years
Magnesium	11.4% 48mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	71.3% 1.64mg	82% 1.9mg	2.3mg per day for Men 19-50 years
Molybdenum	138% 62μg	87% 39μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	19% 134mg	59.3% 415mg	700mg per day for Men 19-50 years
Potassium	3.05% 104mg	18.6% 633mg	3400mg per day for Men 19-50 years
Selenium	37.5% 20.6μg	6.44% 3.54μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.058% 0.86mg	1500mg per day for Men 19-50 years
Zinc	9.94% 1.1mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	0.44% 16.2g	0.1% 3.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Rice Flour vs Almonds:

• Unenriched White Rice Flour has 2.8 times more Vitamin B5 and 5 times more Vitamin B6 than Almonds.
• While Almonds contain 34.3 times more Vitamin B2, 7 times more Vitamin B9 and 147.3 times more Vitamin E than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Almonds have similar amounts of Vitamin B1 and Vitamin B3 per 500 kcal.
• Both Unenriched White Rice Flour as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice Flour vs Almonds:

• Unenriched White Rice Flour has 1.6 times more Molybdenum and 5.8 times more Selenium than Almonds.
• While Almonds contain 17 times more Calcium, 5 times more Copper, 6.7 times more Iron, 4.9 times more Magnesium, 3.1 times more Phosphorus, 6.1 times more Potassium and 2.5 times more Zinc than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Unenriched White Rice Flour has 35.3 times more Omega 3 and 5.9 times more Carbohydrate than Almonds.
• While Almonds contain 22.2 times more Fat, 6.2 times more Saturated Fat, 24.9 times more Omega 6, 22.9 times more Sugars, 3.3 times more Fiber and 2.2 times more Protein than Unenriched White Rice Flour.
• Both Unenriched White Rice Flour and Almonds have similar amounts of Energy per 500 kcal.
• Both Unenriched White Rice Flour as well as Almonds have insufficient amounts of Cholesterol, Glucose and Sucrose in 500 kcal.