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

Weight per 500 calories

Roasted Almonds

83.6g

Cooked Medium-grain White Rice enriched

385g

Roasted Almonds have 4.6 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 - Roasted Almonds or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Roasted Almonds

13%

74%

13%

Cooked Medium-grain White Rice enriched

90%

500 kcal ▼

Macro Nutrients

Roasted 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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45.3%44g

Fat

0.83%0.81g

44 gvs0.81 g

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

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10.7%3.42g

Saturated Fat

0.69%0.22g

3.42 gvs0.22 g

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

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0.52%0.008g

Omega 3

2.4%0.038g

0.008 gvs0.038 g

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

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63.7%11g

Omega 6

1.04%0.18g

11 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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13.5%17.6g

Carbohydrate

84.6%110g

17.6 gvs110 g

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

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5.6%4.06g

Sugars

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

4.06 gvsNA g

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

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0.012%0.008g

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]

0.008 gvsNA g

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

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%0.008g

Glucose

0.008 gvsNA g

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

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%3.97g

Sucrose

3.97 gvsNA g

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

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24%9.1g

Fiber

3.04%1.15g

9.1 gvs1.15 g

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

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31.3%17.5g

Protein

16.3%9.15g

17.5 gvs9.15 g

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

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Vitamins

Roasted 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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5.37%0.064mg

Vitamin B1

53.5%0.64mg

Thiamine

0.064 mgvs0.64 mg

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

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77%1mg

Vitamin B2

4.73%0.062mg

Riboflavin

1 mgvs0.062 mg

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

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19%3.04mg

Vitamin B3

44%7.06mg

Niacin, nicotinic acid, niacinamide

3.04 mgvs7.06 mg

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

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5.37%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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8.75%0.11mg

Vitamin B6

14.8%0.19mg

Pyridoxine

0.11 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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11.5%46μg

Vitamin B9

55.8%223μg

Folates and Folic Acid

46 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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133%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

Roasted Almondsvs Cooked Medium-grain White Rice enriched

22.4%224mg

Calcium

1.15%11.5mg

224 mgvs11.5 mg

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

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102%0.92mg

Copper

16.2%0.15mg

0.92 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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39%3.1mg

Iron

71.6%5.73mg

3.1 mgvs5.73 mg

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

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55.5%233mg

Magnesium

12%50mg

233 mgvs50 mg

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

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81%1.87mg

Manganese

63%1.45mg

1.87 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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56.3%394mg

Phosphorus

20.3%142mg

394 mgvs142 mg

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

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17.5%596mg

Potassium

3.3%112mg

596 mgvs112 mg

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

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3.04%1.67μg

Selenium

52.4%29μg

1.67 μgvs29 μg

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

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0.17%2.5mg

Sodium

0%0mg

2.5 mgvs0 mg

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

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25%2.77mg

Zinc

14.7%1.6mg

2.77 mgvs1.6 mg

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

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0.054%2g

Water

7.13%264g

2 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 Roasted Almonds vs Cooked Medium-grain White Rice enriched:

Dry Roasted Almonds have 16.3 times more Vitamin B2 than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 10 times more Vitamin B1, 2.3 times more Vitamin B3, 5.9 times more Vitamin B5, 1.7 times more Vitamin B6 and 4.9 times more Vitamin B9 than Dry Roasted Almonds.
Both Dry Roasted 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 Roasted Almonds vs Cooked Medium-grain White Rice enriched:

Dry Roasted Almonds have 19.4 times more Calcium, 6.3 times more Copper, 4.7 times more Magnesium, 1.3 times more Manganese, 2.8 times more Phosphorus, 5.3 times more Potassium and 1.7 times more Zinc than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 1.8 times more Iron, 17.3 times more Selenium and 131 times more Water than Dry Roasted Almonds.

Comparison of macro-nutrients per 500 calories:

Dry Roasted Almonds have 54.4 times more Fat, 15.6 times more Saturated Fat, 61.2 times more Omega 6, 7.9 times more Fiber and 1.9 times more Protein than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 6.3 times more Carbohydrate than Dry Roasted Almonds.
Both Dry Roasted Almonds and Cooked Medium-grain White Rice enriched have similar amounts of Energy per 500 kcal.
Both Dry Roasted 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:

Roasted AlmondsVS Oil Roasted AlmondsCooked Medium-grain White Rice enrichedVS Oil Roasted AlmondsRoasted 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 Roasted AlmondsVS Cooked Medium-grain White Rice enriched

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: