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

Weight per 300 calories

• Dry parboiled enriched Long-grain White Rice: 80.2g
• Prepared instant Long-grain White Rice, enriched: 242g

Dry parboiled enriched Long-grain White Rice has 3 times more energy per 100g than Prepared instant Long-grain White Rice, enriched. It has high energy density when compared to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Prepared 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	0.85% 0.83g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50% 64.7g	130g per day for Men 19-50 years
Sugars	0.37% 0.26g	0% 0g	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	0.022% 0.016g	0% 0g	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	% 0.088g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.17g	% 0g	g per day for Men 19-50 years
Fiber	3.8% 1.44g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Prepared 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	40.3% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	9.3% 0.12mg	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	51.5% 206μg	42.3% 169μg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.067% 0.08μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	5.7% 57mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	9.95% 0.09mg	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	33.4% 2.67mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	5.16% 21.7mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	36% 0.83mg	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	17.5% 123mg	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	4.6% 170g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 2.7 times more Vitamin B1, 2.1 times more Vitamin B2, 4 times more Vitamin B5, 3 times more Vitamin B6 and 1.2 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Dry parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Vitamin B3 per 300 kcal.
• Both Dry parboiled enriched Long-grain White Rice as well as Prepared 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 Dry parboiled enriched Long-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• Dry parboiled enriched Long-grain White Rice has 2.9 times more Calcium, 2.5 times more Copper, 1.8 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 1.4 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• While Prepared instant Long-grain White Rice, enriched contains 1.6 times more Iron, 1.4 times more Zinc and 21.5 times more Water than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Manganese per 300 kcal.

Comparison of macro-nutrients per 300 calories:

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