Comparing Nutrients in 500 calories Rice BranVS Almonds

Weight per 500 calories

Rice Bran

158g

Almonds

86.4g

Almonds have 1.8 times more energy per unit of mass than Crude Rice Bran, which is very high in comparison to other foods. Rice Bran having high energy density.

Which food has more nutrients per 500 calories - Rice Bran or Almonds?

Macros Ratio

Protein Fat Carbs

Rice Bran

12%

43%

45%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Rice Branvs Almonds

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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34%33g

Fat

44.5%43g

33 gvs43 g

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

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20.6%6.6g

Saturated Fat

10.3%3.3g

6.6 gvs3.3 g

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

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31.3%0.5g

Omega 3

0.16%0.003g

0.5 gvs0.003 g

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

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66.5%11.3g

Omega 6

62.6%10.6g

11.3 gvs10.6 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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60.5%78.6g

Carbohydrate

14.3%18.6g

78.6 gvs18.6 g

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

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1.96%1.42g

Sugars

5.2%3.76g

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

1.42 gvs3.76 g

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

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0.44%0.32g

Fructose

0.13%0.095g

≤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]

0.32 gvs0.095 g

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

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%0.32g

Glucose

%0.15g

0.32 gvs0.15 g

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

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%0.79g

Sucrose

%3.4g

0.79 gvs3.4 g

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

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87.4%33.2g

Fiber

28.4%10.8g

33.2 gvs10.8 g

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

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37.7%21g

Protein

32.6%18.3g

21 gvs18.3 g

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

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Vitamins

Rice Branvs Almonds

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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363%4.36mg

Vitamin B1

14.8%0.18mg

Thiamine

4.36 mgvs0.18 mg

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

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34.6%0.45mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.45 mgvs0.98 mg

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

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336%53.8mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

53.8 mgvs3.12 mg

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

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234%11.7mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

11.7 mgvs0.41 mg

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

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495%6.44mg

Vitamin B6

9.1%0.12mg

Pyridoxine

6.44 mgvs0.12 mg

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

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Vitamin B7

164%49.2μg

Biotin

NA μgvs49.2 μg

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

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25%100μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

100 μgvs38 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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52%7.8mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

7.8 mgvs22 mg

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

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2.5%3μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

3 μgvs0 μg

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

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Minerals

Rice Branvs Almonds

9%90mg

Calcium

23.2%232mg

90 mgvs232 mg

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

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128%1.15mg

Copper

99%0.89mg

1.15 mgvs0.89 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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367%29.3mg

Iron

40%3.2mg

29.3 mgvs3.2 mg

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

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294%1236mg

Magnesium

55.5%233mg

1236 mgvs233 mg

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

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978%22.5mg

Manganese

82%1.9mg

22.5 mgvs1.9 mg

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

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Molybdenum

87%39μg

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

NA μgvs39 μg

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

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379%2653mg

Phosphorus

59.3%415mg

2653 mgvs415 mg

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

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69%2350mg

Potassium

18.6%633mg

2350 mgvs633 mg

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

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45%24.7μg

Selenium

6.44%3.54μg

24.7 μgvs3.54 μg

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

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0.53%7.9mg

Sodium

0.058%0.86mg

7.9 mgvs0.86 mg

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

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87%9.56mg

Zinc

24.5%2.7mg

9.56 mgvs2.7 mg

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

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0.26%9.7g

Water

0.1%3.8g

9.7 gvs3.8 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 Rice Bran vs Almonds:

Crude Rice Bran has 24.6 times more Vitamin B1, 17.2 times more Vitamin B3, 28.7 times more Vitamin B5, 54.4 times more Vitamin B6 and 2.6 times more Vitamin B9 than Almonds.
While Almonds contain 2.2 times more Vitamin B2 and 2.8 times more Vitamin E than Crude Rice Bran.
Both Crude Rice Bran as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 500 kcal.

Comparing minerals per 500 calories for Rice Bran vs Almonds:

Crude Rice Bran has 1.3 times more Copper, 9.2 times more Iron, 5.3 times more Magnesium, 11.9 times more Manganese, 6.4 times more Phosphorus, 3.7 times more Potassium, 7 times more Selenium and 3.5 times more Zinc than Almonds.
While Almonds contain 2.6 times more Calcium than Crude Rice Bran.

Comparison of macro-nutrients per 500 calories:

Crude Rice Bran has 2 times more Saturated Fat, 193 times more Omega 3, 4.2 times more Carbohydrate and 3.1 times more Fiber than Almonds.
While Almonds contain 1.3 times more Fat and 2.6 times more Sugars than Crude Rice Bran.
Both Crude Rice Bran and Almonds have similar amounts of Energy, Omega 6 and Protein per 500 kcal.
Both Crude Rice Bran as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Rice BranVS Rice FlourAlmondsVS Rice FlourRice BranVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Rice BranVS Almonds

Weight per 500 calories

Which food has more nutrients per 500 calories - Rice Bran or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: