Comparing Nutrients in 100 calories Enriched Medium-grain White RiceVS Blanched Almonds

Weight per 100 calories

Enriched Medium-grain White Rice

28g

Blanched Almonds

17g

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

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

Macros Ratio

Protein Fat Carbs

Enriched Medium-grain White Rice

91%

Blanched Almonds

14%

75%

11%

100 kcal ▼

Macro Nutrients

Enriched Medium-grain White Ricevs Blanched Almonds

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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0.17%0.16g

Fat

9.18%8.9g

0.16 gvs8.9 g

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

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0.14%0.044g

Saturated Fat

2.1%0.67g

0.044 gvs0.67 g

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

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0.47%0.008g

Omega 3

0.042%0.001g

0.008 gvs0.001 g

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

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0.21%0.036g

Omega 6

12.3%2.1g

0.036 gvs2.1 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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17%22g

Carbohydrate

2.43%3.16g

22 gvs3.16 g

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

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Sugars

1.1%0.78g

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

NA gvs0.78 g

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

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Fructose

0%0g

≤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 g

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

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Glucose

%0.005g

NA gvs0.005 g

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

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Sucrose

%0.76g

NA gvs0.76 g

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

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1.02%0.39g

Fiber

4.4%1.68g

0.39 gvs1.68 g

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

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3.28%1.84g

Protein

6.48%3.63g

1.84 gvs3.63 g

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

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Vitamins

Enriched Medium-grain White Ricevs Blanched Almonds

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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13.4%0.16mg

Vitamin B1

2.7%0.032mg

Thiamine

0.16 mgvs0.032 mg

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

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1.03%0.013mg

Vitamin B2

9.27%0.12mg

Riboflavin

0.013 mgvs0.12 mg

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

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8.84%1.4mg

Vitamin B3

3.7%0.59mg

Niacin, nicotinic acid, niacinamide

1.4 mgvs0.59 mg

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

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7.44%0.37mg

Vitamin B5

1.06%0.053mg

Pantothenic acid

0.37 mgvs0.053 mg

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

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3.1%0.04mg

Vitamin B6

1.5%0.019mg

Pyridoxine

0.04 mgvs0.019 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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16%64μg

Vitamin B9

2.08%8.3μg

Folates and Folic Acid

64 μgvs8.3 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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0.2%0.031mg

Vitamin E

27%4.03mg

Tocopherols and Tocotrienols

0.031 mgvs4.03 mg

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

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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

Enriched Medium-grain White Ricevs Blanched Almonds

0.25%2.5mg

Calcium

4%40mg

2.5 mgvs40 mg

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

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3.4%0.031mg

Copper

19.3%0.17mg

0.031 mgvs0.17 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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15%1.2mg

Iron

6.95%0.56mg

1.2 mgvs0.56 mg

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

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2.3%9.72mg

Magnesium

11%45.4mg

9.72 mgvs45.4 mg

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

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13.3%0.31mg

Manganese

13.5%0.31mg

0.31 mgvs0.31 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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4.3%30mg

Phosphorus

11.6%81.5mg

30 mgvs81.5 mg

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

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0.7%24mg

Potassium

3.3%112mg

24 mgvs112 mg

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

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7.63%4.2μg

Selenium

0.99%0.54μg

4.2 μgvs0.54 μg

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

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0.019%0.28mg

Sodium

0.21%3.22mg

0.28 mgvs3.22 mg

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

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2.93%0.32mg

Zinc

4.58%0.5mg

0.32 mgvs0.5 mg

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

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0.097%3.6g

Water

0.021%0.76g

3.6 gvs0.76 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 Enriched Medium-grain White Rice vs Blanched Almonds:

Enriched Medium-grain White Rice has 5 times more Vitamin B1, 2.4 times more Vitamin B3, 7 times more Vitamin B5, 2.1 times more Vitamin B6 and 7.7 times more Vitamin B9 than Blanched Almonds.
While Blanched Almonds contain 9 times more Vitamin B2 and 131.7 times more Vitamin E than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice as well as Blanched Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

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

Enriched Medium-grain White Rice has 2.2 times more Iron and 7.7 times more Selenium than Blanched Almonds.
While Blanched Almonds contain 16 times more Calcium, 5.7 times more Copper, 4.7 times more Magnesium, 2.7 times more Phosphorus, 4.7 times more Potassium and 1.6 times more Zinc than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Blanched Almonds have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Enriched Medium-grain White Rice has 7 times more Carbohydrate than Blanched Almonds.
While Blanched Almonds contain 55.3 times more Fat, 15.3 times more Saturated Fat, 58.9 times more Omega 6, 4.3 times more Fiber and 2 times more Protein than Enriched Medium-grain White Rice.
Both Enriched Medium-grain White Rice and Blanched Almonds have similar amounts of Energy per 100 kcal.
Both Enriched Medium-grain White Rice as well as Blanched Almonds have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Enriched Medium-grain White RiceVS Cooked Medium-grain White Rice enrichedBlanched AlmondsVS Cooked Medium-grain White Rice enrichedEnriched Medium-grain White RiceVS Roasted AlmondsBlanched AlmondsVS Roasted Almonds

Compare Foods

Comparing Nutrients in 100 calories Enriched Medium-grain White RiceVS Blanched Almonds

Weight per 100 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: