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

Weight per 100 calories

Roasted Almonds

16.7g

Cooked Medium-grain White Rice enriched

77g

Roasted Almonds have 4.6 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 - Roasted Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Cooked Medium-grain White Rice enriched

90%

100 kcal ▼

Macro Nutrients

Roasted 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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9.06%8.8g

Fat

0.17%0.16g

8.8 gvs0.16 g

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

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2.14%0.68g

Saturated Fat

0.14%0.044g

0.68 gvs0.044 g

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

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0.1%0.002g

Omega 3

0.48%0.008g

0.002 gvs0.008 g

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

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12.7%2.16g

Omega 6

0.21%0.035g

2.16 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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2.7%3.5g

Carbohydrate

17%22g

3.5 gvs22 g

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

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1.12%0.81g

Sugars

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

0.81 gvsNA g

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

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0.002%0.002g

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]

0.002 gvsNA g

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

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%0.002g

Glucose

0.002 gvsNA g

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

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%0.79g

Sucrose

0.79 gvsNA g

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

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4.8%1.82g

Fiber

0.61%0.23g

1.82 gvs0.23 g

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

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6.26%3.5g

Protein

3.27%1.83g

3.5 gvs1.83 g

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

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Vitamins

Roasted 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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1.07%0.013mg

Vitamin B1

10.7%0.13mg

Thiamine

0.013 mgvs0.13 mg

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

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15.4%0.2mg

Vitamin B2

0.95%0.012mg

Riboflavin

0.2 mgvs0.012 mg

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

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3.8%0.61mg

Vitamin B3

8.82%1.4mg

Niacin, nicotinic acid, niacinamide

0.61 mgvs1.4 mg

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

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1.07%0.054mg

Vitamin B5

6.32%0.32mg

Pantothenic acid

0.054 mgvs0.32 mg

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

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1.75%0.023mg

Vitamin B6

2.96%0.038mg

Pyridoxine

0.023 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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2.3%9.2μg

Vitamin B9

11%44.6μg

Folates and Folic Acid

9.2 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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26.6%4mg

Vitamin E

Tocopherols and Tocotrienols

4 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

Roasted Almondsvs Cooked Medium-grain White Rice enriched

4.5%45mg

Calcium

0.23%2.3mg

45 mgvs2.3 mg

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

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20.4%0.18mg

Copper

3.25%0.029mg

0.18 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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7.8%0.62mg

Iron

14.3%1.15mg

0.62 mgvs1.15 mg

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

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11%46.7mg

Magnesium

2.4%10mg

46.7 mgvs10 mg

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

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16.2%0.37mg

Manganese

12.6%0.29mg

0.37 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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11.3%78.8mg

Phosphorus

4.07%28.5mg

78.8 mgvs28.5 mg

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

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3.5%119mg

Potassium

0.66%22.3mg

119 mgvs22.3 mg

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

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0.61%0.33μg

Selenium

10.5%5.77μg

0.33 μgvs5.77 μg

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

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0.033%0.5mg

Sodium

0%0mg

0.5 mgvs0 mg

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

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5.03%0.55mg

Zinc

2.94%0.32mg

0.55 mgvs0.32 mg

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

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0.011%0.4g

Water

1.43%52.8g

0.4 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 Roasted Almonds vs Cooked Medium-grain White Rice enriched:

Dry Roasted Almonds have 16.3 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 10 times more Vitamin B1, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
Both Dry Roasted 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 Roasted Almonds vs Cooked Medium-grain White Rice enriched:

Dry Roasted Almonds have 19.4 times more Calcium, 6.3 times more Copper, 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 enriched.
While Cooked Medium-grain White Rice enriched contains 1.8 times more Iron, 17.3 times more Selenium and 131 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 100 calories:

Dry Roasted Almonds have 54.4 times more Fat, 15.6 times more Saturated Fat, 61.2 times more Omega 6, 7.9 times more Fiber and 1.9 times more Protein than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 6.3 times more Carbohydrate than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 100 kcal.
Both Dry Roasted 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:

Roasted AlmondsVS Oil Roasted AlmondsCooked Medium-grain White Rice enrichedVS Oil Roasted AlmondsRoasted 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 Roasted AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: