Comparing Nutrients in 100 calories Cooked Medium-grain White Rice enriched VS Enriched Medium-grain White Rice

Weight per 100 calories

• Cooked Medium-grain White Rice enriched: 77g
• Enriched Medium-grain White Rice: 28g

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

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.17% 0.16g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.14% 0.044g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.48% 0.008g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.035g	0.21% 0.036g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22g	130g per day for Men 19-50 years
Sugars	NA	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	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	0.61% 0.23g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	3.27% 1.83g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Enriched Medium-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	10.7% 0.13mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.82% 1.4mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.32% 0.32mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.96% 0.038mg	3.1% 0.04mg	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	11% 44.6μg	16% 64μg	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	NA	0.2% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	3.25% 0.029mg	3.4% 0.031mg	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	14.3% 1.15mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	2.4% 10mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	13.3% 0.31mg	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	4.07% 28.5mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	0.66% 22.3mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	2.94% 0.32mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	1.43% 52.8g	0.097% 3.6g	3700g per day for Men 19-50 years

Cooked Medium-grain White Rice Enriched VS Enriched Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Medium-grain White Rice enriched or Enriched Medium-grain White Rice?

Lets compare vitamin content per 100 calories of Cooked Medium-grain White Rice enriched vs Enriched Medium-grain White Rice:

• 100 kcal of Enriched Medium-grain White Rice contain 1.4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1, Vitamin B3, Vitamin B5 and Vitamin B6 per 100 calories.
• Both Cooked Medium-grain White Rice enriched as well as Enriched Medium-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 Cooked Medium-grain White Rice enriched vs Enriched Medium-grain White Rice:

• 100 calories of Cooked Medium-grain White Rice enriched have 1.4 times more Selenium than Enriched Medium-grain White Rice.
• Both Cooked Medium-grain White Rice enriched and Enriched Medium-grain White Rice contain similar levels of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 100 calories.
• Both Cooked Medium-grain White Rice enriched as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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