Comparing Nutrients in 100 calories Dry instant Long-grain White Rice, enrichedVS Almonds

Weight per 100 calories

Dry instant Long-grain White Rice, enriched

26.3g

Almonds

17.3g

Almonds have 1.5 times more energy per unit of mass than Dry instant Long-grain White Rice, enriched, which is very high in comparison to other foods. Dry instant Long-grain White Rice, enriched having high energy density.

Which food has more nutrients per 100 calories - Dry instant Long-grain White Rice, enriched or Almonds?

Macros Ratio

Protein Fat Carbs

Dry instant Long-grain White Rice, enriched

90%

Almonds

14%

72%

14%

100 kcal ▼

Macro Nutrients

Dry instant Long-grain White Rice, enrichedvs Almonds

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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0.26%0.25g

Fat

8.9%8.62g

0.25 gvs8.62 g

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

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0.13%0.04g

Saturated Fat

2.05%0.66g

0.04 gvs0.66 g

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

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0.28%0.004g

Omega 3

0.032%0.001g

0.004 gvs0.001 g

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

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0.31%0.053g

Omega 6

12.5%2.13g

0.053 gvs2.13 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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16.7%21.7g

Carbohydrate

2.86%3.72g

21.7 gvs3.72 g

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

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0.018%0.013g

Sugars

1.04%0.75g

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

0.013 gvs0.75 g

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

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0.007%0.005g

Fructose

0.026%0.019g

≤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]

0.005 gvs0.019 g

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

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%0.005g

Glucose

%0.029g

0.005 gvs0.029 g

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

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%0.005g

Sucrose

%0.68g

0.005 gvs0.68 g

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

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1.3%0.5g

Fiber

5.7%2.16g

0.5 gvs2.16 g

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

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3.67%2.06g

Protein

6.52%3.65g

2.06 gvs3.65 g

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

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Vitamins

Dry instant Long-grain White Rice, enrichedvs 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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20.3%0.24mg

Vitamin B1

2.95%0.035mg

Thiamine

0.24 mgvs0.035 mg

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

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0.57%0.007mg

Vitamin B2

15%0.2mg

Riboflavin

0.007 mgvs0.2 mg

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

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11.5%1.84mg

Vitamin B3

3.9%0.62mg

Niacin, nicotinic acid, niacinamide

1.84 mgvs0.62 mg

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

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2.27%0.11mg

Vitamin B5

1.63%0.081mg

Pantothenic acid

0.11 mgvs0.081 mg

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

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2.47%0.032mg

Vitamin B6

1.82%0.024mg

Pyridoxine

0.032 mgvs0.024 mg

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

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Vitamin B7

33%9.84μg

Biotin

NA μgvs9.84 μg

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

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18%72.4μg

Vitamin B9

1.9%7.6μg

Folates and Folic Acid

72.4 μgvs7.6 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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0.07%0.011mg

Vitamin E

29.5%4.43mg

Tocopherols and Tocotrienols

0.011 mgvs4.43 mg

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

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0.022%0.026μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.026 μgvs0 μg

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

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Minerals

Dry instant Long-grain White Rice, enrichedvs Almonds

0.58%5.8mg

Calcium

4.65%46.5mg

5.8 mgvs46.5 mg

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

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5.18%0.047mg

Copper

19.8%0.18mg

0.047 mgvs0.18 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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20.7%1.66mg

Iron

8%0.64mg

1.66 mgvs0.64 mg

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

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0.88%3.7mg

Magnesium

11%46.6mg

3.7 mgvs46.6 mg

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

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11.3%0.26mg

Manganese

16.4%0.38mg

0.26 mgvs0.38 mg

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

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Molybdenum

17.4%7.82μg

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

NA μgvs7.82 μg

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

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4.44%31mg

Phosphorus

12%83mg

31 mgvs83 mg

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

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0.21%7.1mg

Potassium

3.72%127mg

7.1 mgvs127 mg

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

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17.8%9.8μg

Selenium

1.3%0.71μg

9.8 μgvs0.71 μg

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

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0.18%2.63mg

Sodium

0.012%0.17mg

2.63 mgvs0.17 mg

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

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3.42%0.38mg

Zinc

4.9%0.54mg

0.38 mgvs0.54 mg

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

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0.06%2.2g

Water

0.021%0.76g

2.2 gvs0.76 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 Dry instant Long-grain White Rice, enriched vs Almonds:

Dry instant Long-grain White Rice, enriched has 6.9 times more Vitamin B1, 3 times more Vitamin B3, 1.4 times more Vitamin B5, 1.4 times more Vitamin B6 and 9.5 times more Vitamin B9 than Almonds.
While Almonds contain 26.7 times more Vitamin B2 and 420.5 times more Vitamin E than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched as well as Almonds have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Dry instant Long-grain White Rice, enriched vs Almonds:

Dry instant Long-grain White Rice, enriched has 2.6 times more Iron and 13.8 times more Selenium than Almonds.
While Almonds contain 8 times more Calcium, 3.8 times more Copper, 12.7 times more Magnesium, 1.5 times more Manganese, 2.7 times more Phosphorus, 17.8 times more Potassium and 1.4 times more Zinc than Dry instant Long-grain White Rice, enriched.

Comparison of macro-nutrients per 100 calories:

Dry instant Long-grain White Rice, enriched has 5.8 times more Carbohydrate than Almonds.
While Almonds contain 34.9 times more Fat, 16.4 times more Saturated Fat, 40 times more Omega 6, 57.1 times more Sugars, 4.3 times more Fiber and 1.8 times more Protein than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Almonds have similar amounts of Energy per 100 kcal.
Both Dry instant Long-grain White Rice, enriched as well as Almonds have insufficient amounts of Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Dry instant Long-grain White Rice, enrichedVS Prepared instant Long-grain White Rice, enrichedAlmondsVS Prepared instant Long-grain White Rice, enrichedDry instant Long-grain White Rice, enrichedVS Blanched AlmondsAlmondsVS Blanched Almonds

Compare Foods

Comparing Nutrients in 100 calories Dry instant Long-grain White Rice, enrichedVS Almonds

Weight per 100 calories

Which food has more nutrients per 100 calories - Dry instant Long-grain White Rice, enriched or Almonds?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: