Comparing Nutrients in 500 calories AlmondsVS Cooked parboiled Long-grain White Rice

Weight per 500 calories

Almonds

86.4g

Cooked parboiled Long-grain White Rice

407g

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 500 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%

500 kcal ▼

Macro Nutrients

Almondsvs Cooked parboiled Long-grain White Rice

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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44.5%43g

Fat

1.55%1.5g

43 gvs1.5 g

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

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10.3%3.3g

Saturated Fat

0.94%0.3g

3.3 gvs0.3 g

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

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0.16%0.003g

Omega 3

4.3%0.069g

0.003 gvs0.069 g

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

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62.6%10.6g

Omega 6

1.77%0.3g

10.6 gvs0.3 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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14.3%18.6g

Carbohydrate

81.5%106g

18.6 gvs106 g

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

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5.2%3.76g

Sugars

0.62%0.45g

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

3.76 gvs0.45 g

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

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0.13%0.095g

Fructose

0.11%0.081g

≤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]

0.095 gvs0.081 g

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

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%0.15g

Glucose

%0.041g

0.15 gvs0.041 g

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

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%3.4g

Sucrose

%0.33g

3.4 gvs0.33 g

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

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28.4%10.8g

Fiber

9.63%3.66g

10.8 gvs3.66 g

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

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32.6%18.3g

Protein

21%12g

18.3 gvs12 g

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

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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 .

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14.8%0.18mg

Vitamin B1

25%0.3mg

Thiamine

0.18 mgvs0.3 mg

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

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75.6%0.98mg

Vitamin B2

5.94%0.077mg

Riboflavin

0.98 mgvs0.077 mg

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

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19.5%3.12mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

3.12 mgvs9.4 mg

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

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8.13%0.41mg

Vitamin B5

26.3%1.3mg

Pantothenic acid

0.41 mgvs1.3 mg

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

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9.1%0.12mg

Vitamin B6

48.8%0.63mg

Pyridoxine

0.12 mgvs0.63 mg

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

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164%49.2μg

Vitamin B7

Biotin

49.2 μgvsNA μg

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

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9.5%38μg

Vitamin B9

3.05%12μg

Folates and Folic Acid

38 μgvs12 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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148%22mg

Vitamin E

0.27%0.041mg

Tocopherols and Tocotrienols

22 mgvs0.041 mg

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

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0%0μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0 μgvs0 μg

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

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Minerals

Almondsvs Cooked parboiled Long-grain White Rice

23.2%232mg

Calcium

7.72%77.2mg

232 mgvs77.2 mg

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

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99%0.89mg

Copper

31.6%0.28mg

0.89 mgvs0.28 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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40%3.2mg

Iron

12%0.98mg

3.2 mgvs0.98 mg

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

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55.5%233mg

Magnesium

8.7%36.6mg

233 mgvs36.6 mg

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

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82%1.9mg

Manganese

62.6%1.44mg

1.9 mgvs1.44 mg

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

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87%39μg

Molybdenum

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

39 μgvsNA μg

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

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59.3%415mg

Phosphorus

32%224mg

415 mgvs224 mg

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

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18.6%633mg

Potassium

6.7%228mg

633 mgvs228 mg

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

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6.44%3.54μg

Selenium

68.7%38μg

3.54 μgvs38 μg

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

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0.058%0.86mg

Sodium

0.54%8.13mg

0.86 mgvs8.13 mg

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

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24.5%2.7mg

Zinc

13.7%1.5mg

2.7 mgvs1.5 mg

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

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0.1%3.8g

Water

7.73%286g

3.8 gvs286 g

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

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Lets compare vitamin content per 500 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 500 kcal.

Comparing minerals per 500 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 500 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 500 kcal.
Both Almonds as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 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 500 calories AlmondsVS Cooked parboiled Long-grain White Rice

Weight per 500 calories

Which food has more nutrients per 500 calories - Almonds or Cooked parboiled Long-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: