Comparing Nutrients in 500 calories Blanched AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Blanched Almonds

84.7g

Cooked Medium-grain White Rice enriched

385g

Blanched Almonds have 4.5 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has very high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 500 calories - Blanched Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Cooked Medium-grain White Rice enriched

90%

500 kcal ▼

Macro Nutrients

Blanched Almondsvs Cooked Medium-grain White Rice enriched

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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46%44.5g

Fat

0.83%0.81g

44.5 gvs0.81 g

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

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10.5%3.35g

Saturated Fat

0.69%0.22g

3.35 gvs0.22 g

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

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0.21%0.003g

Omega 3

2.4%0.038g

0.003 gvs0.038 g

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

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61.6%10.5g

Omega 6

1.04%0.18g

10.5 gvs0.18 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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12%16g

Carbohydrate

84.6%110g

16 gvs110 g

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

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5.4%3.92g

Sugars

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

3.92 gvsNA g

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

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0%0g

Fructose

≤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 gvsNA g

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

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%0.025g

Glucose

0.025 gvsNA g

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

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%3.78g

Sucrose

3.78 gvsNA g

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

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22%8.4g

Fiber

3.04%1.15g

8.4 gvs1.15 g

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

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32.4%18g

Protein

16.3%9.15g

18 gvs9.15 g

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

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Vitamins

Blanched Almondsvs Cooked Medium-grain White Rice enriched

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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13.5%0.16mg

Vitamin B1

53.5%0.64mg

Thiamine

0.16 mgvs0.64 mg

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

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46.3%0.6mg

Vitamin B2

4.73%0.062mg

Riboflavin

0.6 mgvs0.062 mg

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

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18.5%2.97mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

2.97 mgvs7.06 mg

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

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5.32%0.27mg

Vitamin B5

31.6%1.6mg

Pantothenic acid

0.27 mgvs1.6 mg

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

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7.5%0.097mg

Vitamin B6

14.8%0.19mg

Pyridoxine

0.097 mgvs0.19 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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10.4%41.5μg

Vitamin B9

55.8%223μg

Folates and Folic Acid

41.5 μgvs223 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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134%20mg

Vitamin E

Tocopherols and Tocotrienols

20 mgvsNA mg

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

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0%0μg

Vitamin K

Phytomenadione or phylloquinone

0 μgvsNA μg

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

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Minerals

Blanched Almondsvs Cooked Medium-grain White Rice enriched

20%200mg

Calcium

1.15%11.5mg

200 mgvs11.5 mg

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

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97%0.87mg

Copper

16.2%0.15mg

0.87 mgvs0.15 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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34.7%2.78mg

Iron

71.6%5.73mg

2.78 mgvs5.73 mg

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

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54%227mg

Magnesium

12%50mg

227 mgvs50 mg

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

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67.6%1.56mg

Manganese

63%1.45mg

1.56 mgvs1.45 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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58.2%408mg

Phosphorus

20.3%142mg

408 mgvs142 mg

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

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16.4%558mg

Potassium

3.3%112mg

558 mgvs112 mg

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

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4.93%2.7μg

Selenium

52.4%29μg

2.7 μgvs29 μg

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

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1.07%16mg

Sodium

0%0mg

16 mgvs0 mg

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

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23%2.5mg

Zinc

14.7%1.6mg

2.5 mgvs1.6 mg

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

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0.1%3.82g

Water

7.13%264g

3.82 gvs264 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 Blanched Almonds vs Cooked Medium-grain White Rice enriched:

Blanched Almonds have 9.8 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 4 times more Vitamin B1, 2.4 times more Vitamin B3, 5.9 times more Vitamin B5, 2 times more Vitamin B6 and 5.4 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Blanched Almonds vs Cooked Medium-grain White Rice enriched:

Blanched Almonds have 17.3 times more Calcium, 6 times more Copper, 4.5 times more Magnesium, 2.9 times more Phosphorus, 5 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 2.1 times more Iron, 10.6 times more Selenium and 69 times more Water than Blanched Almonds.
Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Blanched Almonds have 55.1 times more Fat, 15.3 times more Saturated Fat, 59.2 times more Omega 6, 7.3 times more Fiber and 2 times more Protein than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 6.9 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 500 kcal.
Both Blanched Almonds as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Blanched AlmondsVS Roasted AlmondsCooked Medium-grain White Rice enrichedVS Roasted AlmondsBlanched AlmondsVS Raw Enriched Short-grain White RiceCooked Medium-grain White Rice enrichedVS Raw Enriched Short-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Blanched AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

Which food has more nutrients per 500 calories - Blanched Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: