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

Weight per 500 calories

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

Dry Roasted Almonds have 4.6 times more energy per unit of mass than Cooked Medium-grain White Rice, which is very high in comparison to other foods. Cooked Medium-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice	8%	2%	90%
Roasted Almonds	13%	74%	13%

Macro Nutrients

	Cooked Medium-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	45.3% 44g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	10.7% 3.42g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.52% 0.008g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	63.7% 11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	13.5% 17.6g	130g per day for Men 19-50 years
Sugars	NA	5.6% 4.06g	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	0.012% 0.008g	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	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 3.97g	g per day for Men 19-50 years
Fiber	NA	24% 9.1g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	31.3% 17.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	5.37% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	77% 1mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.6mg	5.37% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	8.75% 0.11mg	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	1.92% 7.7μg	11.5% 46μg	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	NA	133% 20mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice	Roasted Almonds	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	22.4% 224mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	102% 0.92mg	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	9.6% 0.77mg	39% 3.1mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	55.5% 233mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	81% 1.87mg	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	20.3% 142mg	56.3% 394mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	17.5% 596mg	3400mg per day for Men 19-50 years
Selenium	NA	3.04% 1.67μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.17% 2.5mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	25% 2.77mg	11mg per day for Men 19-50 years
Water	7.13% 264g	0.054% 2g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice has 5.9 times more Vitamin B5 and 1.7 times more Vitamin B6 than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 16.3 times more Vitamin B2, 2 times more Vitamin B3 and 6 times more Vitamin B9 than Cooked Medium-grain White Rice.
• Both Cooked Medium-grain White Rice and Dry Roasted Almonds have similar amounts of Vitamin B1 per 500 kcal.
• Both Cooked Medium-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cooked Medium-grain White Rice has 131 times more Water than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 19.4 times more Calcium, 6.3 times more Copper, 4.1 times more Iron, 4.7 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Zinc than Cooked Medium-grain White Rice.

Comparison of macro-nutrients per 500 calories:

• Cooked Medium-grain White Rice has 6.3 times more Carbohydrate than Dry Roasted Almonds.
• While Dry Roasted Almonds contain 54.4 times more Fat, 15.6 times more Saturated Fat, 61.2 times more Omega 6 and 1.9 times more Protein than Cooked Medium-grain White Rice.
• Both Cooked Medium-grain White Rice and Dry Roasted Almonds have similar amounts of Energy per 500 kcal.
• Both Cooked Medium-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.