Comparing Nutrients in 100 calories Blanched AlmondsVS Raw Enriched Short-grain White Rice

Weight per 100 calories

Blanched Almonds

17g

Raw Enriched Short-grain White Rice

28g

Blanched Almonds have 1.6 times more energy per 100g than Raw Enriched Short-grain White Rice. It has very high energy density when compared to other foods. Raw Enriched Short-grain White Rice having high energy density.

Which food has more nutrients per 100 calories - Blanched Almonds or Raw Enriched Short-grain White Rice?

Macros Ratio

Protein Fat Carbs

Blanched Almonds

14%

75%

11%

Raw Enriched Short-grain White Rice

92%

100 kcal ▼

Macro Nutrients

Blanched Almondsvs Raw Enriched Short-grain White Rice

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

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

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9.18%8.9g

Fat

0.15%0.15g

8.9 gvs0.15 g

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

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2.1%0.67g

Saturated Fat

0.12%0.039g

0.67 gvs0.039 g

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

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0.042%0.001g

Omega 3

0.42%0.007g

0.001 gvs0.007 g

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

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12.3%2.1g

Omega 6

0.19%0.032g

2.1 gvs0.032 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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2.43%3.16g

Carbohydrate

17%22g

3.16 gvs22 g

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

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1.1%0.78g

Sugars

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

0.78 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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%0.005g

Glucose

0.005 gvsNA g

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

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%0.76g

Sucrose

0.76 gvsNA g

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

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4.4%1.68g

Fiber

2.06%0.78g

1.68 gvs0.78 g

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

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6.48%3.63g

Protein

3.24%1.8g

3.63 gvs1.8 g

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

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Vitamins

Blanched Almondsvs Raw Enriched Short-grain White Rice

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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2.7%0.032mg

Vitamin B1

13%0.16mg

Thiamine

0.032 mgvs0.16 mg

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

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9.27%0.12mg

Vitamin B2

1.03%0.013mg

Riboflavin

0.12 mgvs0.013 mg

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

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3.7%0.59mg

Vitamin B3

7.2%1.15mg

Niacin, nicotinic acid, niacinamide

0.59 mgvs1.15 mg

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

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1.06%0.053mg

Vitamin B5

7.2%0.36mg

Pantothenic acid

0.053 mgvs0.36 mg

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

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1.5%0.019mg

Vitamin B6

3.67%0.048mg

Pyridoxine

0.019 mgvs0.048 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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2.08%8.3μg

Vitamin B9

16%64.5μg

Folates and Folic Acid

8.3 μgvs64.5 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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27%4.03mg

Vitamin E

Tocopherols and Tocotrienols

4.03 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 Raw Enriched Short-grain White Rice

4%40mg

Calcium

0.084%0.84mg

40 mgvs0.84 mg

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

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19.3%0.17mg

Copper

6.5%0.059mg

0.17 mgvs0.059 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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6.95%0.56mg

Iron

14.8%1.2mg

0.56 mgvs1.2 mg

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

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11%45.4mg

Magnesium

1.53%6.42mg

45.4 mgvs6.42 mg

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

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13.5%0.31mg

Manganese

12.6%0.29mg

0.31 mgvs0.29 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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11.6%81.5mg

Phosphorus

3.8%26.5mg

81.5 mgvs26.5 mg

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

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3.3%112mg

Potassium

0.62%21.2mg

112 mgvs21.2 mg

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

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0.99%0.54μg

Selenium

7.67%4.2μg

0.54 μgvs4.2 μg

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

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0.21%3.22mg

Sodium

0.019%0.28mg

3.22 mgvs0.28 mg

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

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4.58%0.5mg

Zinc

2.8%0.31mg

0.5 mgvs0.31 mg

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

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0.021%0.76g

Water

0.1%3.7g

0.76 gvs3.7 g

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

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Lets compare vitamin content per 100 calories of Blanched Almonds vs Raw Enriched Short-grain White Rice:

Blanched Almonds have 9 times more Vitamin B2 than Raw Enriched Short-grain White Rice.
While Raw Enriched Short-grain White Rice contains 4.9 times more Vitamin B1, 1.9 times more Vitamin B3, 6.8 times more Vitamin B5, 2.5 times more Vitamin B6 and 7.8 times more Vitamin B9 than Blanched Almonds.
Both Blanched Almonds as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Blanched Almonds vs Raw Enriched Short-grain White Rice:

Blanched Almonds have 47.7 times more Calcium, 3 times more Copper, 7.1 times more Magnesium, 3.1 times more Phosphorus, 5.3 times more Potassium and 1.6 times more Zinc than Raw Enriched Short-grain White Rice.
While Raw Enriched Short-grain White Rice contains 2.1 times more Iron and 7.8 times more Selenium than Blanched Almonds.
Both Blanched Almonds and Raw Enriched Short-grain White Rice have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Blanched Almonds have 61.3 times more Fat, 17.1 times more Saturated Fat, 65.8 times more Omega 6, 2.1 times more Fiber and 2 times more Protein than Raw Enriched Short-grain White Rice.
While Raw Enriched Short-grain White Rice contains 7 times more Carbohydrate than Blanched Almonds.
Both Blanched Almonds and Raw Enriched Short-grain White Rice have similar amounts of Energy per 100 kcal.
Both Blanched Almonds as well as Raw Enriched Short-grain White Rice have insufficient amounts of Omega 3, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Blanched AlmondsVS Roasted AlmondsRaw Enriched Short-grain White RiceVS Roasted AlmondsBlanched AlmondsVS Cooked Short-grain White Rice enrichedRaw Enriched Short-grain White RiceVS Cooked Short-grain White Rice enriched

Compare Foods

Comparing Nutrients in 100 calories Blanched AlmondsVS Raw Enriched Short-grain White Rice

Weight per 100 calories

Which food has more nutrients per 100 calories - Blanched Almonds or Raw Enriched Short-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: