Comparing Nutrients in 100 calories Dry parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Weight per 100 calories

• Dry parboiled enriched Long-grain White Rice: 26.7g
• Dry instant Long-grain White Rice, enriched: 26.3g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.28g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.12% 0.088g	0.018% 0.013g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.007% 0.005g	0.007% 0.005g	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.029g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.056g	% 0.005g	g per day for Men 19-50 years
Fiber	1.27% 0.48g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.4% 0.16mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	0.57% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	17% 68.7μg	18% 72.4μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.053% 0.008mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.027μg	0.022% 0.026μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	5.18% 0.047mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	11% 0.89mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.2mg	0.88% 3.7mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	11.3% 0.26mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.84% 41mg	4.44% 31mg	700mg per day for Men 19-50 years
Potassium	1.37% 46.5mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.32μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.036% 0.53mg	0.18% 2.63mg	1500mg per day for Men 19-50 years
Zinc	2.48% 0.27mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Dry parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Dry parboiled enriched Long-grain White Rice has 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.8 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B9 per 100 kcal.
• Both Dry parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

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

• Dry parboiled enriched Long-grain White Rice has 3.3 times more Calcium, 1.6 times more Copper, 2 times more Magnesium, 1.3 times more Phosphorus and 6.5 times more Potassium than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.9 times more Iron, 1.8 times more Selenium and 1.4 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of macro-nutrients per 100 kcal
• Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 kcal.
• Both Dry parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.