Comparing Nutrients in 300 calories Dry parboiled Long-grain White RiceVS Roasted Almonds

Weight per 300 calories

Dry parboiled Long-grain White Rice

80.2g

Roasted Almonds

50.2g

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

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

Macros Ratio

Protein Fat Carbs

Dry parboiled Long-grain White Rice

89%

Roasted Almonds

13%

74%

13%

300 kcal ▼

Macro Nutrients

Dry parboiled Long-grain White Ricevs Roasted Almonds

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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0.85%0.83g

Fat

27%26.4g

0.83 gvs26.4 g

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

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0.74%0.24g

Saturated Fat

6.4%2.05g

0.24 gvs2.05 g

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

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0.85%0.014g

Omega 3

0.31%0.005g

0.014 gvs0.005 g

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

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1.44%0.24g

Omega 6

38.2%6.5g

0.24 gvs6.5 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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50%65g

Carbohydrate

8.1%10.5g

65 gvs10.5 g

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

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0.37%0.26g

Sugars

3.36%2.44g

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

0.26 gvs2.44 g

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

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0.022%0.016g

Fructose

0.007%0.005g

≤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]

0.016 gvs0.005 g

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

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%0.088g

Glucose

%0.005g

0.088 gvs0.005 g

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

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%0.17g

Sucrose

%2.4g

0.17 gvs2.4 g

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

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3.8%1.44g

Fiber

14.4%5.47g

1.44 gvs5.47 g

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

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10.8%6.02g

Protein

18.8%10.5g

6.02 gvs10.5 g

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

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Vitamins

Dry parboiled Long-grain White Ricevs Roasted Almonds

Vitamin A

0%0μg

RAE, retinol activity equivalents

NA μgvs0 μg

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

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15%0.18mg

Vitamin B1

3.2%0.039mg

Thiamine

0.18 mgvs0.039 mg

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

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3.1%0.04mg

Vitamin B2

46%0.6mg

Riboflavin

0.04 mgvs0.6 mg

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

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25.3%4.05mg

Vitamin B3

11.4%1.82mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs1.82 mg

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

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10.8%0.54mg

Vitamin B5

3.22%0.16mg

Pantothenic acid

0.54 mgvs0.16 mg

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

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28%0.36mg

Vitamin B6

5.25%0.068mg

Pyridoxine

0.36 mgvs0.068 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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1.6%6.4μg

Vitamin B9

6.9%27.6μg

Folates and Folic Acid

6.4 μgvs27.6 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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0.16%0.024mg

Vitamin E

80%12mg

Tocopherols and Tocotrienols

0.024 mgvs12 mg

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

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0.067%0.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.08 μgvs0 μg

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

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Minerals

Dry parboiled Long-grain White Ricevs Roasted Almonds

5.7%57mg

Calcium

13.4%134mg

57 mgvs134 mg

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

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25.3%0.23mg

Copper

61.3%0.55mg

0.23 mgvs0.55 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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7.4%0.59mg

Iron

23.4%1.87mg

0.59 mgvs1.87 mg

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

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5.16%21.7mg

Magnesium

33.3%140mg

21.7 mgvs140 mg

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

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36%0.83mg

Manganese

48.7%1.1mg

0.83 mgvs1.1 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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17.5%123mg

Phosphorus

33.8%236mg

123 mgvs236 mg

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

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4.1%140mg

Potassium

10.5%358mg

140 mgvs358 mg

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

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29%16μg

Selenium

1.82%1μg

16 μgvs1 μg

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

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0.11%1.6mg

Sodium

0.1%1.5mg

1.6 mgvs1.5 mg

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

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7.44%0.82mg

Zinc

15%1.66mg

0.82 mgvs1.66 mg

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

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0.21%7.9g

Water

0.033%1.2g

7.9 gvs1.2 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 Dry parboiled Long-grain White Rice vs Roasted Almonds:

Dry parboiled Long-grain White Rice has 4.7 times more Vitamin B1, 2.2 times more Vitamin B3, 3.3 times more Vitamin B5 and 5.3 times more Vitamin B6 than Dry Roasted Almonds.
While Dry Roasted Almonds contain 15 times more Vitamin B2, 4.3 times more Vitamin B9 and 498.2 times more Vitamin E than Dry parboiled Long-grain White Rice.
Both Dry parboiled Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

Dry parboiled Long-grain White Rice has 15.9 times more Selenium than Dry Roasted Almonds.
While Dry Roasted Almonds contain 2.4 times more Calcium, 2.4 times more Copper, 3.2 times more Iron, 6.5 times more Magnesium, 1.3 times more Manganese, 1.9 times more Phosphorus, 2.6 times more Potassium and 2 times more Zinc than Dry parboiled Long-grain White Rice.

Comparison of macro-nutrients per 300 calories:

Dry parboiled Long-grain White Rice has 6.2 times more Carbohydrate than Dry Roasted Almonds.
While Dry Roasted Almonds contain 31.9 times more Fat, 8.7 times more Saturated Fat, 26.5 times more Omega 6, 9.2 times more Sugars, 3.8 times more Fiber and 1.7 times more Protein than Dry parboiled Long-grain White Rice.
Both Dry parboiled Long-grain White Rice and Dry Roasted Almonds have similar amounts of Energy per 300 kcal.
Both Dry parboiled Long-grain White Rice as well as Dry Roasted Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry parboiled Long-grain White RiceVS Cooked parboiled Long-grain White RiceRoasted AlmondsVS Cooked parboiled Long-grain White RiceDry parboiled Long-grain White RiceVS Oil Roasted AlmondsRoasted AlmondsVS Oil Roasted Almonds

Compare Foods

Comparing Nutrients in 300 calories Dry parboiled Long-grain White RiceVS Roasted Almonds

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: