Comparing Nutrients in 100 calories Roasted Almonds VS Cooked Regular Long-grain White Rice enriched

Weight per 100 calories

• Roasted Almonds: 16.7g
• Cooked Regular Long-grain White Rice enriched: 77g

Roasted Almonds have 4.6 times more energy per 100g than Cooked Regular Long-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Regular Long-grain White Rice enriched having average energy density.

Which food has more nutrients per 100 calories - Roasted Almonds or Cooked Regular Long-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Roasted Almonds	13%	74%	13%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	9.06% 8.8g	0.22% 0.22g	97g per day for Men 19-50 years
Saturated Fat	2.14% 0.68g	0.19% 0.059g	32g per day for Men 19-50 years
Omega 3	0.1% 0.002g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	12.7% 2.16g	0.28% 0.048g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	2.7% 3.5g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	1.12% 0.81g	0.053% 0.038g	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	0.002% 0.002g	NA	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	% 0.002g	NA	g per day for Men 19-50 years
Sucrose	% 0.79g	NA	g per day for Men 19-50 years
Fiber	4.8% 1.82g	0.81% 0.31g	38g per day for Men 19-50 years
Protein	6.26% 3.5g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.07% 0.013mg	10.4% 0.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.4% 0.2mg	0.77% 0.01mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.8% 0.61mg	7.1% 1.14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.07% 0.054mg	6% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	1.75% 0.023mg	5.5% 0.072mg	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	2.3% 9.2μg	11% 44.6μg	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	26.6% 4mg	0.21% 0.031mg	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

	Roasted Almonds	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	4.5% 45mg	0.77% 7.7mg	1000mg per day for Men 19-50 years
Copper	20.4% 0.18mg	5.9% 0.053mg	0.9mg per day for Men 19-50 years
Fluoride	NA	0.79% 31.6μg	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	7.8% 0.62mg	11.5% 0.92mg	8mg per day for Men 19-50 years
Magnesium	11% 46.7mg	2.2% 9.23mg	420mg per day for Men 19-50 years
Manganese	16.2% 0.37mg	15.8% 0.36mg	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	11.3% 78.8mg	4.73% 33mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	0.61% 0.33μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.033% 0.5mg	0.051% 0.77mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	3.43% 0.38mg	11mg per day for Men 19-50 years
Water	0.011% 0.4g	1.42% 52.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Roasted Almonds vs Cooked Regular Long-grain White Rice enriched:

• Dry Roasted Almonds have 20 times more Vitamin B2 and 129.9 times more Vitamin E than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 9.7 times more Vitamin B1, 1.9 times more Vitamin B3, 5.6 times more Vitamin B5, 3.1 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
• Both Dry Roasted Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Roasted Almonds vs Cooked Regular Long-grain White Rice enriched:

• Dry Roasted Almonds have 5.8 times more Calcium, 3.5 times more Copper, 5.1 times more Magnesium, 2.4 times more Phosphorus, 4.4 times more Potassium and 1.5 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 1.5 times more Iron, 17.3 times more Selenium and 130.6 times more Water than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Regular Long-grain White Rice enriched have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Dry Roasted Almonds have 40.8 times more Fat, 11.6 times more Saturated Fat, 45.4 times more Omega 6, 21.1 times more Sugars, 5.9 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 6.2 times more Carbohydrate than Dry Roasted Almonds.
• Both Dry Roasted Almonds and Cooked Regular Long-grain White Rice enriched have similar amounts of Energy per 100 kcal.
• Both Dry Roasted Almonds as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.