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Comparing Nutrients in 500 calories Raw Enriched Short-grain White RiceVS Almonds

Weight per 500 calories

Raw Enriched Short-grain White Rice
140g
Almonds
86.4g

Almonds have 1.6 times more energy per unit of mass than Raw Enriched Short-grain White Rice, which is very high in comparison to other foods. Raw Enriched Short-grain White Rice having high energy density.

Which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Almonds?

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice
7%
1%
92%
Almonds
14%
72%
14%
500 kcal ▼

Macro Nutrients

17.2%500kcal
Energy
17.2%500kcal
500 kcalvs500 kcal
Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.75%0.73g
Fat
44.5%43g
0.73 gvs43 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.61%0.2g
Saturated Fat
10.3%3.3g
0.2 gvs3.3 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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2.1%0.034g
Omega 3
0.16%0.003g
0.034 gvs0.003 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.94%0.16g
Omega 6
62.6%10.6g
0.16 gvs10.6 g
Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg
Cholesterol
0%0mg
0 mgvs0 mg
Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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85%111g
Carbohydrate
14.3%18.6g
111 gvs18.6 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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NA
Sugars
5.2%3.76g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
NA gvs3.76 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Fructose
0.13%0.095g
≤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]
NA gvs0.095 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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NA
Glucose
%0.15g
NA gvs0.15 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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NA
Sucrose
%3.4g
NA gvs3.4 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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10.3%3.9g
Fiber
28.4%10.8g
3.9 gvs10.8 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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16.2%9.08g
Protein
32.6%18.3g
9.08 gvs18.3 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

Find Cereals rich in Protein Buy premium vegan protein powder

Vitamins

0%0μg
Vitamin A
0%0μg
RAE, retinol activity equivalents
0 μgvs0 μg
Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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65.8%0.79mg
Vitamin B1
14.8%0.18mg
Thiamine
0.79 mgvs0.18 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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5.16%0.067mg
Vitamin B2
75.6%0.98mg
Riboflavin
0.067 mgvs0.98 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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36%5.74mg
Vitamin B3
19.5%3.12mg
Niacin, nicotinic acid, niacinamide
5.74 mgvs3.12 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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36%1.8mg
Vitamin B5
8.13%0.41mg
Pantothenic acid
1.8 mgvs0.41 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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18.4%0.24mg
Vitamin B6
9.1%0.12mg
Pyridoxine
0.24 mgvs0.12 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
164%49.2μg
Biotin
NA μgvs49.2 μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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80.7%323μg
Vitamin B9
9.5%38μg
Folates and Folic Acid
323 μgvs38 μg
Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg
Vitamin B12
0%0μg
Cobalamin
0 μgvs0 μg
Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg
Vitamin C
0%0mg
Ascorbic acid
0 mgvs0 mg
Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU
Vitamin D
0%0IU
Calciferol, cholecalciferol, ergocalciferol
0 IUvs0 IU
Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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NA
Vitamin E
148%22mg
Tocopherols and Tocotrienols
NA mgvs22 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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NA
Vitamin K
0%0μg
Phytomenadione or phylloquinone
NA μgvs0 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

0.42%4.2mg
Calcium
23.2%232mg
4.2 mgvs232 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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32.6%0.29mg
Copper
99%0.89mg
0.29 mgvs0.89 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
NA μgvsNA μg
Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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74%5.9mg
Iron
40%3.2mg
5.9 mgvs3.2 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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7.65%32mg
Magnesium
55.5%233mg
32 mgvs233 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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63%1.45mg
Manganese
82%1.9mg
1.45 mgvs1.9 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
87%39μg
Molybdenum is an essential trace element that is naturally present in many foods [RDA]
NA μgvs39 μg
Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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19%133mg
Phosphorus
59.3%415mg
133 mgvs415 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.12%106mg
Potassium
18.6%633mg
106 mgvs633 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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38.3%21μg
Selenium
6.44%3.54μg
21 μgvs3.54 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.093%1.4mg
Sodium
0.058%0.86mg
1.4 mgvs0.86 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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14%1.54mg
Zinc
24.5%2.7mg
1.54 mgvs2.7 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.5%18.6g
Water
0.1%3.8g
18.6 gvs3.8 g
Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Almonds:
Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Almonds:
Comparison of macro-nutrients per 500 calories:



Compare more foods per 500 kcal: