Comparing Nutrients in 100 calories Prepared instant Long-grain White Rice, enriched VS Raw Enriched Short-grain White Rice

Weight per 100 calories

• Prepared instant Long-grain White Rice, enriched: 80.6g
• Raw Enriched Short-grain White Rice: 28g

Raw Enriched Short-grain White Rice has 2.9 times more energy per unit of mass than Prepared instant Long-grain White Rice, enriched, which is high in comparison to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

Discover which food has more nutrients per 100 calories - Prepared instant Long-grain White Rice, enriched or Raw Enriched Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.42% 0.4g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.42% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.081% 0.014g	0.19% 0.032g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	NA	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% 0g	NA	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.27% 0.48g	2.06% 0.78g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5.04% 0.06mg	13% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.5% 0.006mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.76% 1.4mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	7.2% 0.36mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	3.67% 0.048mg	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	14% 56.5μg	16% 64.5μg	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	0.054% 0.008mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.65% 6.45mg	0.084% 0.84mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	6.5% 0.059mg	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	18% 1.43mg	14.8% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0.96% 4.03mg	1.53% 6.42mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	12.6% 0.29mg	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	4.26% 30mg	3.8% 26.5mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.26mg	0.62% 21.2mg	3400mg per day for Men 19-50 years
Selenium	7.04% 3.87μg	7.67% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	1.53% 56.7g	0.1% 3.7g	3700g per day for Men 19-50 years

Prepared Instant Long-grain White Rice, Enriched VS Raw Enriched Short-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Prepared instant Long-grain White Rice, enriched or Raw Enriched Short-grain White Rice?

Lets compare vitamin content per 100 calories of Prepared instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 100 calories of Prepared instant Long-grain White Rice, enriched have 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• While 100 kcal of Raw Enriched Short-grain White Rice contain 2.6 times more Vitamin B1 and 8 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B6 and Vitamin B9 per 100 calories.
• 100 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Prepared instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 100 calories of Prepared instant Long-grain White Rice, enriched have 1.2 times more Iron and 1.3 times more Zinc than Raw Enriched Short-grain White Rice.
• While 100 kcal of Raw Enriched Short-grain White Rice contain 2 times more Copper than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice contain similar levels of Manganese, Phosphorus and Selenium per 100 calories.
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Enriched Short-grain White Rice contain 1.6 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.