Comparing Nutrients in 300 calories Cooked parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Weight per 300 calories

• Cooked parboiled enriched Long-grain White Rice: 244g
• Dry instant Long-grain White Rice, enriched: 79g

Dry instant Long-grain White Rice, enriched has 3.1 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked parboiled enriched Long-grain White Rice or Dry instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.77% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.94% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	49% 63.5g	50% 65g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	0.054% 0.039g	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	0.067% 0.049g	0.022% 0.016g	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	% 0.024g	% 0.016g	g per day for Men 19-50 years
Sucrose	% 0.2g	% 0.016g	g per day for Men 19-50 years
Fiber	5.78% 2.2g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	12.7% 7.1g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-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	43% 0.52mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	7.4% 0.096mg	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	49.4% 198μg	54.3% 217μg	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	0.16% 0.024mg	0.21% 0.032mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.066% 0.079μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	15.5% 0.14mg	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	55% 4.4mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	2.63% 11mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	34% 0.78mg	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	19% 134mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.18% 6.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Vitamin B2, 2.3 times more Vitamin B5 and 4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.4 times more Vitamin B1 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.7 times more Calcium, 1.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 25.9 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.3 times more Selenium and 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Iron and Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked parboiled enriched Long-grain White Rice has 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.