Comparing Nutrients in 500 calories Raw Enriched Short-grain White Rice VS Blanched Almonds

Weight per 500 calories

• Raw Enriched Short-grain White Rice: 140g
• Blanched Almonds: 84.7g

Blanched 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 Blanched Almonds?

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Blanched Almonds	14%	75%	11%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Blanched Almonds	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	46% 44.5g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	10.5% 3.35g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0.21% 0.003g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	61.6% 10.5g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	12% 16g	130g per day for Men 19-50 years
Sugars	NA	5.4% 3.92g	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% 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	NA	% 0.025g	g per day for Men 19-50 years
Sucrose	NA	% 3.78g	g per day for Men 19-50 years
Fiber	10.3% 3.9g	22% 8.4g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	32.4% 18g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Blanched Almonds	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	13.5% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	46.3% 0.6mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	18.5% 2.97mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	5.32% 0.27mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	7.5% 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	80.7% 323μg	10.4% 41.5μg	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	134% 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

	Raw Enriched Short-grain White Rice	Blanched Almonds	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	20% 200mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	97% 0.87mg	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	74% 5.9mg	34.7% 2.78mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	54% 227mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	67.6% 1.56mg	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	19% 133mg	58.2% 408mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	16.4% 558mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	4.93% 2.7μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.07% 16mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	23% 2.5mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	0.1% 3.82g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Blanched Almonds:

• Raw Enriched Short-grain White Rice has 4.9 times more Vitamin B1, 1.9 times more Vitamin B3, 6.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Blanched Almonds.
• While Blanched Almonds contain 9 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Blanched Almonds:

• Raw Enriched Short-grain White Rice has 2.1 times more Iron and 7.8 times more Selenium than Blanched Almonds.
• While Blanched Almonds contain 47.7 times more Calcium, 3 times more Copper, 7.1 times more Magnesium, 3.1 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Zinc than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Blanched Almonds have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enriched Short-grain White Rice has 7 times more Carbohydrate than Blanched Almonds.
• While Blanched Almonds contain 61.3 times more Fat, 17.1 times more Saturated Fat, 65.8 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Blanched Almonds have similar amounts of Energy per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.