Comparing Nutrients in 100 calories Blanched AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 100 calories

Blanched Almonds

17g

Cooked Medium-grain White Rice enriched

77g

Blanched Almonds have 4.5 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cooked Medium-grain White Rice enriched

90%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Cooked Medium-grain White Rice enriched

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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9.18%8.9g

Fat

0.17%0.16g

8.9 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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2.1%0.67g

Saturated Fat

0.14%0.044g

0.67 gvs0.044 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.042%0.001g

Omega 3

0.48%0.008g

0.001 gvs0.008 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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12.3%2.1g

Omega 6

0.21%0.035g

2.1 gvs0.035 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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2.43%3.16g

Carbohydrate

17%22g

3.16 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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1.1%0.78g

Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

0.78 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0%0g

Fructose

≤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]

0 gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.005g

Glucose

0.005 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.76g

Sucrose

0.76 gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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4.4%1.68g

Fiber

0.61%0.23g

1.68 gvs0.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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6.48%3.63g

Protein

3.27%1.83g

3.63 gvs1.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Blanched Almondsvs Cooked Medium-grain White Rice enriched

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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2.7%0.032mg

Vitamin B1

10.7%0.13mg

Thiamine

0.032 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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9.27%0.12mg

Vitamin B2

0.95%0.012mg

Riboflavin

0.12 mgvs0.012 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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3.7%0.59mg

Vitamin B3

8.82%1.4mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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1.06%0.053mg

Vitamin B5

6.32%0.32mg

Pantothenic acid

0.053 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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1.5%0.019mg

Vitamin B6

2.96%0.038mg

Pyridoxine

0.019 mgvs0.038 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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2.08%8.3μg

Vitamin B9

11%44.6μg

Folates and Folic Acid

8.3 μgvs44.6 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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27%4.03mg

Vitamin E

Tocopherols and Tocotrienols

4.03 mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Blanched Almondsvs Cooked Medium-grain White Rice enriched

4%40mg

Calcium

0.23%2.3mg

40 mgvs2.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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19.3%0.17mg

Copper

3.25%0.029mg

0.17 mgvs0.029 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

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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6.95%0.56mg

Iron

14.3%1.15mg

0.56 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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11%45.4mg

Magnesium

2.4%10mg

45.4 mgvs10 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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13.5%0.31mg

Manganese

12.6%0.29mg

0.31 mgvs0.29 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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11.6%81.5mg

Phosphorus

4.07%28.5mg

81.5 mgvs28.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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3.3%112mg

Potassium

0.66%22.3mg

112 mgvs22.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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0.99%0.54μg

Selenium

10.5%5.77μg

0.54 μgvs5.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.21%3.22mg

Sodium

0%0mg

3.22 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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4.58%0.5mg

Zinc

2.94%0.32mg

0.5 mgvs0.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.021%0.76g

Water

1.43%52.8g

0.76 gvs52.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Cooked Medium-grain White Rice enriched:

Blanched Almonds have 9.8 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 4 times more Vitamin B1, 2.4 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 5.4 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Cooked Medium-grain White Rice enriched:

Blanched Almonds have 17.3 times more Calcium, 6 times more Copper, 4.5 times more Magnesium, 2.9 times more Phosphorus, 5 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.1 times more Iron, 10.6 times more Selenium and 69 times more Water than Blanched Almonds.
Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 55.1 times more Fat, 15.3 times more Saturated Fat, 59.2 times more Omega 6, 7.3 times more Fiber and 2 times more Protein than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 6.9 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsCooked Medium-grain White Rice enrichedVS Roasted AlmondsBlanched AlmondsVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: