Comparing Nutrients in 300 calories AlmondsVS Cooked parboiled Long-grain White Rice

Weight per 300 calories

Almonds

51.8g

Cooked parboiled Long-grain White Rice

244g

Almonds have 4.7 times more energy per 100g than Cooked parboiled Long-grain White Rice. It has very high energy density when compared to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Which food has more nutrients per 300 calories - Almonds or Cooked parboiled Long-grain White Rice?

Macros Ratio

Protein Fat Carbs

Almonds

14%

72%

14%

Cooked parboiled Long-grain White Rice

10%

87%

300 kcal ▼

Macro Nutrients

Almondsvs Cooked parboiled Long-grain White Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

Find Nuts and Seeds rich in Energy

26.7%26g

Fat

0.93%0.9g

26 gvs0.9 g

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

Find Nuts and Seeds rich in Fat

6.16%1.97g

Saturated Fat

0.56%0.18g

1.97 gvs0.18 g

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

Find Nuts and Seeds rich in Saturated Fat

0.097%0.002g

Omega 3

2.6%0.041g

0.002 gvs0.041 g

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

Find Nuts and Seeds rich in Omega 3

37.6%6.4g

Omega 6

1.06%0.18g

6.4 gvs0.18 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

Find Nuts and Seeds rich in Omega 6

0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Cholesterol

8.6%11g

Carbohydrate

49%63.5g

11 gvs63.5 g

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

Find Nuts and Seeds rich in Carbohydrate

3.1%2.25g

Sugars

0.37%0.27g

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

2.25 gvs0.27 g

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

Find Nuts and Seeds rich in Sugars

0.079%0.057g

Fructose

0.067%0.049g

≤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 gvs0.049 g

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

Find Nuts and Seeds rich in Fructose

%0.088g

Glucose

%0.024g

0.088 gvs0.024 g

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

Find Nuts and Seeds rich in Glucose

%2.05g

Sucrose

%0.2g

2.05 gvs0.2 g

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

Find Nuts and Seeds rich in Sucrose

17%6.48g

Fiber

5.78%2.2g

6.48 gvs2.2 g

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

Find Nuts and Seeds rich in Fiber

19.6%11g

Protein

12.7%7.1g

11 gvs7.1 g

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

Find Nuts and Seeds rich in Protein Buy premium vegan protein powder

Vitamins

Almondsvs Cooked parboiled Long-grain White Rice

0%0μg

Vitamin A

RAE, retinol activity equivalents

0 μgvsNA μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin A Buy Preformed Vegan Vitamin A

8.85%0.11mg

Vitamin B1

15%0.18mg

Thiamine

0.11 mgvs0.18 mg

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

Find Nuts and Seeds rich in Vitamin B1 Buy Vegan Vitamin B1

45.4%0.59mg

Vitamin B2

3.56%0.046mg

Riboflavin

0.59 mgvs0.046 mg

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

Find Nuts and Seeds rich in Vitamin B2 Buy Vegan Vitamin B2

11.7%1.87mg

Vitamin B3

35%5.63mg

Niacin, nicotinic acid, niacinamide

1.87 mgvs5.63 mg

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

Find Nuts and Seeds rich in Vitamin B3 Buy Nutritional Yeast naturally rich in vitamin B3

4.9%0.24mg

Vitamin B5

15.8%0.79mg

Pantothenic acid

0.24 mgvs0.79 mg

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

Find Nuts and Seeds rich in Vitamin B5 Buy Nutritional Yeast naturally rich in vitamin B5

5.46%0.071mg

Vitamin B6

29.3%0.38mg

Pyridoxine

0.071 mgvs0.38 mg

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

Find Nuts and Seeds rich in Vitamin B6

98%29.5μg

Vitamin B7

Biotin

29.5 μgvsNA μg

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

Find Nuts and Seeds rich in Vitamin B7

5.7%22.8μg

Vitamin B9

1.83%7.3μg

Folates and Folic Acid

22.8 μgvs7.3 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B9

0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin B12 Buy Vegan Vitamin B12

0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin C

0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

Find Nuts and Seeds rich in Vitamin D Buy Vegan Vitamin D

88.5%13.3mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

13.3 mgvs0.024 mg

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

Find Nuts and Seeds rich in Vitamin E

0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

Find Nuts and Seeds rich in Vitamin K

Minerals

Almondsvs Cooked parboiled Long-grain White Rice

14%139mg

Calcium

4.63%46.3mg

139 mgvs46.3 mg

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

Find Nuts and Seeds rich in Calcium

59.4%0.53mg

Copper

19%0.17mg

0.53 mgvs0.17 mg

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

Find Nuts and Seeds rich in Copper

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 .

Find Nuts and Seeds rich in Fluoride

24%1.92mg

Iron

7.3%0.59mg

1.92 mgvs0.59 mg

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

Find Nuts and Seeds rich in Iron

33.3%140mg

Magnesium

5.23%22mg

140 mgvs22 mg

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

Find Nuts and Seeds rich in Magnesium

49%1.13mg

Manganese

37.5%0.86mg

1.13 mgvs0.86 mg

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

Find Nuts and Seeds rich in Manganese

52%23.5μg

Molybdenum

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

23.5 μgvsNA μg

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

Find Nuts and Seeds rich in Molybdenum

35.6%249mg

Phosphorus

19%134mg

249 mgvs134 mg

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

Find Nuts and Seeds rich in Phosphorus

11%380mg

Potassium

4%137mg

380 mgvs137 mg

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

Find Nuts and Seeds rich in Potassium

3.86%2.12μg

Selenium

41.2%22.7μg

2.12 μgvs22.7 μg

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

Find Nuts and Seeds rich in Selenium

0.035%0.52mg

Sodium

0.33%4.88mg

0.52 mgvs4.88 mg

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

Find Nuts and Seeds rich in Sodium

14.7%1.6mg

Zinc

8.2%0.9mg

1.6 mgvs0.9 mg

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

Find Nuts and Seeds rich in Zinc

0.062%2.3g

Water

4.64%172g

2.3 gvs172 g

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

Find Nuts and Seeds rich in Water

Lets compare vitamin content per 300 calories of Almonds vs Cooked parboiled Long-grain White Rice:

Almonds have 12.7 times more Vitamin B2, 3.1 times more Vitamin B9 and 544.5 times more Vitamin E than Cooked parboiled Long-grain White Rice.
While Cooked parboiled Long-grain White Rice contains 1.7 times more Vitamin B1, 3 times more Vitamin B3, 3.2 times more Vitamin B5 and 5.4 times more Vitamin B6 than Almonds.
Both Almonds as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Almonds vs Cooked parboiled Long-grain White Rice:

Almonds have 3 times more Calcium, 3.1 times more Copper, 3.3 times more Iron, 6.4 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.8 times more Potassium and 1.8 times more Zinc than Cooked parboiled Long-grain White Rice.
While Cooked parboiled Long-grain White Rice contains 10.7 times more Selenium and 75.1 times more Water than Almonds.

Comparison of macro-nutrients per 300 calories:

Almonds have 28.7 times more Fat, 10.9 times more Saturated Fat, 35.4 times more Omega 6, 8.4 times more Sugars, 3 times more Fiber and 1.5 times more Protein than Cooked parboiled Long-grain White Rice.
While Cooked parboiled Long-grain White Rice contains 5.7 times more Carbohydrate than Almonds.
Both Almonds and Cooked parboiled Long-grain White Rice have similar amounts of Energy per 300 kcal.
Both Almonds as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

AlmondsVS Blanched AlmondsCooked parboiled Long-grain White RiceVS Blanched AlmondsAlmondsVS Raw Medium-grain White RiceCooked parboiled Long-grain White RiceVS Raw Medium-grain White Rice

Compare Foods

Comparing Nutrients in 300 calories AlmondsVS Cooked parboiled Long-grain White Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Almonds or Cooked parboiled Long-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: