Comparing Nutrients in 500 calories Cooked Wild RiceVS Almonds

Weight per 500 calories

Cooked Wild Rice

495g

Almonds

86.4g

Almonds have 5.7 times more energy per unit of mass than Cooked Wild Rice, which is very high in comparison to other foods. Cooked Wild Rice having average energy density.

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

Macros Ratio

Protein Fat Carbs

Cooked Wild Rice

15%

82%

Almonds

14%

72%

14%

500 kcal ▼

Macro Nutrients

Cooked Wild Ricevs 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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1.74%1.7g

Fat

44.5%43g

1.7 gvs43 g

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

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0.76%0.24g

Saturated Fat

10.3%3.3g

0.24 gvs3.3 g

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

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29.4%0.47g

Omega 3

0.16%0.003g

0.47 gvs0.003 g

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

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3.47%0.59g

Omega 6

62.6%10.6g

0.59 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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81.3%106g

Carbohydrate

14.3%18.6g

106 gvs18.6 g

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

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5%3.6g

Sugars

5.2%3.76g

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

3.6 gvs3.76 g

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

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1.37%0.99g

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]

0.99 gvs0.095 g

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

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%0.99g

Glucose

%0.15g

0.99 gvs0.15 g

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

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%1.63g

Sucrose

%3.4g

1.63 gvs3.4 g

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

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23.4%8.9g

Fiber

28.4%10.8g

8.9 gvs10.8 g

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

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35.3%19.8g

Protein

32.6%18.3g

19.8 gvs18.3 g

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

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Vitamins

Cooked Wild Ricevs 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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21.5%0.26mg

Vitamin B1

14.8%0.18mg

Thiamine

0.26 mgvs0.18 mg

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

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33%0.43mg

Vitamin B2

75.6%0.98mg

Riboflavin

0.43 mgvs0.98 mg

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

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40%6.37mg

Vitamin B3

19.5%3.12mg

Niacin, nicotinic acid, niacinamide

6.37 mgvs3.12 mg

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

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15.2%0.76mg

Vitamin B5

8.13%0.41mg

Pantothenic acid

0.76 mgvs0.41 mg

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

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51.4%0.67mg

Vitamin B6

9.1%0.12mg

Pyridoxine

0.67 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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32%129μg

Vitamin B9

9.5%38μg

Folates and Folic Acid

129 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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7.92%1.2mg

Vitamin E

148%22mg

Tocopherols and Tocotrienols

1.2 mgvs22 mg

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

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2.06%2.48μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

2.48 μgvs0 μg

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

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Minerals

Cooked Wild Ricevs Almonds

1.5%15mg

Calcium

23.2%232mg

15 mgvs232 mg

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

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66.6%0.6mg

Copper

99%0.89mg

0.6 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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37%2.97mg

Iron

40%3.2mg

2.97 mgvs3.2 mg

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

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37.7%158mg

Magnesium

55.5%233mg

158 mgvs233 mg

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

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60.7%1.4mg

Manganese

82%1.9mg

1.4 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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58%406mg

Phosphorus

59.3%415mg

406 mgvs415 mg

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

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14.7%500mg

Potassium

18.6%633mg

500 mgvs633 mg

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

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7.2%3.96μg

Selenium

6.44%3.54μg

3.96 μgvs3.54 μg

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

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0.99%15mg

Sodium

0.058%0.86mg

15 mgvs0.86 mg

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

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60.3%6.63mg

Zinc

24.5%2.7mg

6.63 mgvs2.7 mg

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

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9.9%366g

Water

0.1%3.8g

366 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 Cooked Wild Rice vs Almonds:

Cooked Wild Rice has 1.5 times more Vitamin B1, 2 times more Vitamin B3, 1.9 times more Vitamin B5, 5.6 times more Vitamin B6 and 3.4 times more Vitamin B9 than Almonds.
While Almonds contain 2.3 times more Vitamin B2 and 18.6 times more Vitamin E than Cooked Wild Rice.
Both Cooked Wild Rice 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 Cooked Wild Rice vs Almonds:

Cooked Wild Rice has 2.5 times more Zinc and 96.1 times more Water than Almonds.
While Almonds contain 15.6 times more Calcium, 1.5 times more Copper, 1.5 times more Magnesium, 1.3 times more Manganese and 1.3 times more Potassium than Cooked Wild Rice.
Both Cooked Wild Rice and Almonds have similar amounts of Iron, Phosphorus and Selenium per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked Wild Rice has 181.5 times more Omega 3 and 5.7 times more Carbohydrate than Almonds.
While Almonds contain 25.6 times more Fat, 13.5 times more Saturated Fat and 18.1 times more Omega 6 than Cooked Wild Rice.
Both Cooked Wild Rice and Almonds have similar amounts of Energy, Sugars, Fiber and Protein per 500 kcal.
Both Cooked Wild Rice as well as Almonds have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Cooked Wild RiceVS Brown Rice FlourAlmondsVS Brown Rice FlourCooked Wild RiceVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 500 calories Cooked Wild RiceVS Almonds

Weight per 500 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: