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

Weight per 100 calories

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

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

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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.12% 0.039g	32g per day for Men 19-50 years
Omega 3	0.42% 0.007g	0.43% 0.007g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	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	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	2.06% 0.78g	NA	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.24% 1.8g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Short-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% 0.16mg	10.5% 0.13mg	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	7.2% 1.15mg	7.18% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.2% 0.36mg	6.1% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.67% 0.048mg	3.5% 0.045mg	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	16% 64.5μg	11.3% 45.4μg	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	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 Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.084% 0.84mg	0.077% 0.77mg	1000mg per day for Men 19-50 years
Copper	6.5% 0.059mg	6.15% 0.055mg	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	14.8% 1.2mg	14% 1.12mg	8mg per day for Men 19-50 years
Magnesium	1.53% 6.42mg	1.47% 6.15mg	420mg per day for Men 19-50 years
Manganese	12.6% 0.29mg	12% 0.27mg	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	3.8% 26.5mg	3.63% 25.4mg	700mg per day for Men 19-50 years
Potassium	0.62% 21.2mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	7.67% 4.2μg	10.5% 5.77μg	55μg per day for Men 19-50 years
Sodium	0.019% 0.28mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.8% 0.31mg	11mg per day for Men 19-50 years
Water	0.1% 3.7g	1.42% 52.7g	3700g per day for Men 19-50 years

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

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

Comparing minerals per 100 calories for Raw Enriched Short-grain White Rice vs Cooked Short-grain White Rice enriched:

• Cooked Short-grain White Rice enriched contains 1.4 times more Selenium and 14.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Cooked Short-grain White Rice enriched have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 100 kcal.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

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