Comparing Nutrients in 500 calories Cooked parboiled Long-grain White Rice VS Oil Roasted Almonds

Weight per 500 calories

• Cooked parboiled Long-grain White Rice: 407g
• Oil Roasted Almonds: 82.4g

Oil Roasted Almonds have 4.9 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is very high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Oil Roasted Almonds?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Oil Roasted Almonds	13%	76%	11%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.55% 1.5g	47% 45.4g	97g per day for Men 19-50 years
Saturated Fat	0.94% 0.3g	11% 3.47g	32g per day for Men 19-50 years
Omega 3	4.3% 0.069g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.77% 0.3g	65.5% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.5% 106g	11.2% 14.6g	130g per day for Men 19-50 years
Sugars	0.62% 0.45g	5.17% 3.75g	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	0.11% 0.081g	0% 0g	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	% 0.041g	% 0.033g	g per day for Men 19-50 years
Sucrose	% 0.33g	% 3.6g	g per day for Men 19-50 years
Fiber	9.63% 3.66g	22.8% 8.65g	38g per day for Men 19-50 years
Protein	21% 12g	31.2% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.3% 0.076mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.94% 0.077mg	49.5% 0.64mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	58.7% 9.4mg	19% 3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.3% 1.3mg	3.77% 0.19mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	48.8% 0.63mg	7.48% 0.097mg	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	3.05% 12μg	5.56% 22.2μg	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	0.27% 0.041mg	143% 21.4mg	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

	Cooked parboiled Long-grain White Rice	Oil Roasted Almonds	Recommended Dietary Allowance
Calcium	7.72% 77.2mg	24% 240mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	87.4% 0.79mg	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	12% 0.98mg	38% 3.03mg	8mg per day for Men 19-50 years
Magnesium	8.7% 36.6mg	53.7% 226mg	420mg per day for Men 19-50 years
Manganese	62.6% 1.44mg	88% 2.03mg	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	32% 224mg	55% 384mg	700mg per day for Men 19-50 years
Potassium	6.7% 228mg	17% 576mg	3400mg per day for Men 19-50 years
Selenium	68.7% 38μg	6.14% 3.38μg	55μg per day for Men 19-50 years
Sodium	0.54% 8.13mg	0.055% 0.82mg	1500mg per day for Men 19-50 years
Zinc	13.7% 1.5mg	23% 2.53mg	11mg per day for Men 19-50 years
Water	7.73% 286g	0.062% 2.3g	3700g per day for Men 19-50 years

Cooked Parboiled Long-grain White Rice VS Oil Roasted Almonds Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Cooked parboiled Long-grain White Rice or Oil Roasted Almonds?

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

• 500 calories of Cooked parboiled Long-grain White Rice have 4 times more Vitamin B1, 3.1 times more Vitamin B3, 7 times more Vitamin B5 and 6.5 times more Vitamin B6 than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 8.3 times more Vitamin B2 and 526.2 times more Vitamin E than Cooked parboiled Long-grain White Rice.
• 500 calories of Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B2 and Vitamin E
• 500 calories of Oil Roasted Almonds have insufficient amounts of Vitamin B1, Vitamin B5 and Vitamin B6
• Both Cooked parboiled Long-grain White Rice as well as Oil Roasted Almonds have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 calories.

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

• 500 calories of Cooked parboiled Long-grain White Rice have 11.2 times more Selenium than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 3.1 times more Calcium, 2.8 times more Copper, 3.1 times more Iron, 6.2 times more Magnesium, 1.4 times more Manganese, 1.7 times more Phosphorus, 2.5 times more Potassium and 1.7 times more Zinc than Cooked parboiled Long-grain White Rice.
• 500 calories of Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium
• 500 calories of Oil Roasted Almonds lack sufficient amounts of Selenium

Comparison of macro-nutrients per 500 calories:

• 500 calories of Cooked parboiled Long-grain White Rice have 7.3 times more Carbohydrate than Oil Roasted Almonds.
• While 500 kcal of Oil Roasted Almonds contain 30.2 times more Fat, 11.5 times more Saturated Fat, 37 times more Omega 6, 2.4 times more Fiber and 1.5 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Oil Roasted Almonds offer comparable quantities of Energy per 500 calories.
• 500 calories of Cooked parboiled Long-grain White Rice provide inadequate amounts of Omega 6 and Fiber
• Both Cooked parboiled Long-grain White Rice as well as Oil Roasted Almonds provide inadequate amounts of Omega 3 in 500 calories.