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

Weight per 100 calories

• Raw Medium-grain White Rice: 28g
• Cooked Medium-grain White Rice: 77g

Raw Medium-grain White Rice has 2.8 times more energy per 100g than Cooked Medium-grain White Rice. It has high energy density when compared to other foods. Cooked Medium-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Raw Medium-grain White Rice or Cooked Medium-grain White Rice?

Macros Ratio

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

Macro Nutrients

	Raw Medium-grain White Rice	Cooked 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	0.47% 0.008g	0.48% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.21% 0.036g	0.21% 0.035g	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	NA	NA	38g per day for Men 19-50 years
Protein	3.28% 1.84g	3.27% 1.83g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.62% 0.019mg	1.3% 0.015mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	0.95% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.78% 0.44mg	1.92% 0.31mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.44% 0.37mg	6.32% 0.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	2.96% 0.038mg	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	0.63% 2.5μg	0.38% 1.54μg	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	NA	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

	Raw Medium-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.25% 2.5mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	3.4% 0.031mg	3.25% 0.029mg	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	2.78% 0.22mg	1.92% 0.15mg	8mg per day for Men 19-50 years
Magnesium	2.3% 9.72mg	2.4% 10mg	420mg per day for Men 19-50 years
Manganese	13.3% 0.31mg	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	4.3% 30mg	4.07% 28.5mg	700mg per day for Men 19-50 years
Potassium	0.7% 24mg	0.66% 22.3mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.93% 0.32mg	2.94% 0.32mg	11mg per day for Men 19-50 years
Water	0.097% 3.6g	1.43% 52.8g	3700g per day for Men 19-50 years

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

• Raw Medium-grain White Rice has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B3 than Cooked Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Vitamin B2, Vitamin B5 and Vitamin B6 per 100 kcal.
• Both Raw Medium-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Raw Medium-grain White Rice vs Cooked Medium-grain White Rice:

• Raw Medium-grain White Rice has 1.4 times more Iron than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 14.7 times more Water than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Copper, Magnesium, Manganese, Phosphorus and Zinc per 100 kcal.
• Both Raw Medium-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Raw Medium-grain White Rice and Cooked Medium-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Raw Medium-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Raw Medium-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.