Comparing Nutrients in 300 calories AlmondsVS Long-grain Brown Rice

Weight per 300 calories

Almonds

51.8g

Long-grain Brown Rice

81.7g

Almonds have 1.6 times more energy per 100g than Long-grain Brown Rice. It has very high energy density when compared to other foods. Raw Long-grain Brown Rice having high energy density.

Which food has more nutrients per 300 calories - Almonds or Long-grain Brown Rice?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Long-grain Brown Rice

84%

300 kcal ▼

Macro Nutrients

Almondsvs Long-grain Brown Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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26.7%26g

Fat

2.7%2.6g

26 gvs2.6 g

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

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6.16%1.97g

Saturated Fat

1.5%0.48g

1.97 gvs0.48 g

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

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0.097%0.002g

Omega 3

1.63%0.026g

0.002 gvs0.026 g

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

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37.6%6.4g

Omega 6

4.65%0.79g

6.4 gvs0.79 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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8.6%11g

Carbohydrate

48%62.3g

11 gvs62.3 g

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

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3.1%2.25g

Sugars

0.74%0.54g

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

2.25 gvs0.54 g

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

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0.079%0.057g

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]

0.057 gvs0 g

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

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%0.088g

Glucose

%0g

0.088 gvs0 g

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

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%2.05g

Sucrose

%0.54g

2.05 gvs0.54 g

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

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17%6.48g

Fiber

7.74%2.94g

6.48 gvs2.94 g

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

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19.6%11g

Protein

11%6.16g

11 gvs6.16 g

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

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Vitamins

Almondsvs Long-grain Brown Rice

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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8.85%0.11mg

Vitamin B1

37%0.44mg

Thiamine

0.11 mgvs0.44 mg

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

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45.4%0.59mg

Vitamin B2

5.97%0.078mg

Riboflavin

0.59 mgvs0.078 mg

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

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11.7%1.87mg

Vitamin B3

33%5.3mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.3 mg

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

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4.9%0.24mg

Vitamin B5

17.3%0.87mg

Pantothenic acid

0.24 mgvs0.87 mg

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

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5.46%0.071mg

Vitamin B6

30%0.39mg

Pyridoxine

0.071 mgvs0.39 mg

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

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98%29.5μg

Vitamin B7

13.6%4.08μg

Biotin

29.5 μgvs4.08 μg

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

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5.7%22.8μg

Vitamin B9

4.7%19μg

Folates and Folic Acid

22.8 μgvs19 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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88.5%13.3mg

Vitamin E

3.27%0.49mg

Tocopherols and Tocotrienols

13.3 mgvs0.49 mg

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

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0%0μg

Vitamin K

0.41%0.49μg

Phytomenadione or phylloquinone

0 μgvs0.49 μg

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

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Minerals

Almondsvs Long-grain Brown Rice

14%139mg

Calcium

0.74%7.36mg

139 mgvs7.36 mg

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

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59.4%0.53mg

Copper

27.4%0.25mg

0.53 mgvs0.25 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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24%1.92mg

Iron

13%1.05mg

1.92 mgvs1.05 mg

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

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33.3%140mg

Magnesium

22.6%95mg

140 mgvs95 mg

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

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49%1.13mg

Manganese

101%2.33mg

1.13 mgvs2.33 mg

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

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52%23.5μg

Molybdenum

116%52.2μg

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

23.5 μgvs52.2 μg

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

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35.6%249mg

Phosphorus

36.3%254mg

249 mgvs254 mg

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

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11%380mg

Potassium

6%204mg

380 mgvs204 mg

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

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3.86%2.12μg

Selenium

25.4%14μg

2.12 μgvs14 μg

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

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0.035%0.52mg

Sodium

0.27%4.1mg

0.52 mgvs4.1 mg

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

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14.7%1.6mg

Zinc

16%1.74mg

1.6 mgvs1.74 mg

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

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0.062%2.3g

Water

0.26%9.65g

2.3 gvs9.65 g

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

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Lets compare vitamin content per 300 calories of Almonds vs Long-grain Brown Rice:

Almonds have 7.6 times more Vitamin B2, 7.2 times more Vitamin B7, 1.2 times more Vitamin B9 and 27.1 times more Vitamin E than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 4.2 times more Vitamin B1, 2.8 times more Vitamin B3, 3.6 times more Vitamin B5 and 5.5 times more Vitamin B6 than Almonds.
Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Long-grain Brown Rice:

Almonds have 18.9 times more Calcium, 2.2 times more Copper, 1.8 times more Iron, 1.5 times more Magnesium and 1.9 times more Potassium than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 2.1 times more Manganese, 2.2 times more Molybdenum and 6.6 times more Selenium than Almonds.
Both Almonds and Raw Long-grain Brown Rice have similar amounts of Phosphorus and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Almonds have 9.9 times more Fat, 4.1 times more Saturated Fat, 8.1 times more Omega 6, 4.2 times more Sugars, 2.2 times more Fiber and 1.8 times more Protein than Raw Long-grain Brown Rice.
While Raw Long-grain Brown Rice contains 5.6 times more Carbohydrate than Almonds.
Both Almonds and Raw Long-grain Brown Rice have similar amounts of Energy per 300 kcal.
Both Almonds as well as Raw Long-grain Brown Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsLong-grain Brown RiceVS Blanched AlmondsAlmondsVS Cooked Long-grain Brown RiceLong-grain Brown RiceVS Cooked Long-grain Brown Rice

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Long-grain Brown Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Long-grain Brown Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: