Comparing Nutrients in 100 calories Cooked Regular Long-grain White Rice VS Rice

Weight per 100 calories

• Cooked Regular Long-grain White Rice: 77g
• Rice: 27.4g

Raw Regular Long-grain White Rice has 2.8 times more energy per unit of mass than Cooked Regular Long-grain White Rice, which is high in comparison to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice or Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.22g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.059g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.28% 0.048g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.7% 21.7g	17% 22g	130g per day for Men 19-50 years
Sugars	0.053% 0.038g	0.045% 0.033g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	0.81% 0.31g	0.94% 0.36g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.3% 0.015mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.77% 0.01mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.92% 0.31mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6% 0.3mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.5% 0.072mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.58% 2.3μg	0.55% 2.2μg	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	0.21% 0.031mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	0.77% 7.7mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	5.9% 0.053mg	6.7% 0.06mg	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	1.92% 0.15mg	2.74% 0.22mg	8mg per day for Men 19-50 years
Magnesium	2.2% 9.23mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	15.8% 0.36mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	39% 17.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.73% 33mg	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	0.93% 31.5mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.051% 0.77mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	3.43% 0.38mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	1.42% 52.6g	0.086% 3.2g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice VS Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Regular Long-grain White Rice or Rice?

Lets compare vitamin content per 100 calories of Cooked Regular Long-grain White Rice vs Rice:

• 100 calories of Cooked Regular Long-grain White Rice have 1.6 times more Vitamin B6 than Rice.
• While 100 kcal of Raw Regular Long-grain White Rice contain 1.4 times more Vitamin B3 than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Rice provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B3
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Cooked Regular Long-grain White Rice vs Rice:

• 100 calories of Cooked Regular Long-grain White Rice have 1.3 times more Magnesium, 1.2 times more Manganese, 1.4 times more Selenium and 1.3 times more Zinc than Rice.
• While 100 kcal of Raw Regular Long-grain White Rice contain 1.4 times more Iron than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Rice contain similar levels of Copper and Phosphorus per 100 calories.
• 100 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• 100 calories of Rice lack sufficient amounts of Magnesium
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Cooked Regular Long-grain White Rice and Raw Regular Long-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Regular Long-grain White Rice and Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.