Comparing Nutrients in 300 calories Cooked parboiled Long-grain White Rice VS Raw Medium-grain White Rice

Weight per 300 calories

• Cooked parboiled Long-grain White Rice: 244g
• Raw Medium-grain White Rice: 83.3g

Raw Medium-grain White Rice has 2.9 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked parboiled Long-grain White Rice or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	2.6% 0.041g	1.4% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.06% 0.18g	0.63% 0.11g	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	51% 66g	130g per day for Men 19-50 years
Sugars	0.37% 0.27g	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	0.067% 0.049g	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	% 0.024g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	5.78% 2.2g	NA	38g per day for Men 19-50 years
Protein	12.7% 7.1g	9.84% 5.5g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	4.86% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.56% 0.046mg	3.08% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35% 5.63mg	8.33% 1.33mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	29.3% 0.38mg	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	1.83% 7.3μg	1.88% 7.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	4.63% 46.3mg	0.75% 7.5mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	10% 0.092mg	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	7.3% 0.59mg	8.33% 0.67mg	8mg per day for Men 19-50 years
Magnesium	5.23% 22mg	6.94% 29mg	420mg per day for Men 19-50 years
Manganese	37.5% 0.86mg	40% 0.92mg	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% 90mg	700mg per day for Men 19-50 years
Potassium	4% 137mg	2.1% 71.7mg	3400mg per day for Men 19-50 years
Selenium	41.2% 22.7μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 4.88mg	0.056% 0.83mg	1500mg per day for Men 19-50 years
Zinc	8.2% 0.9mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	4.64% 172g	0.29% 10.7g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 3.1 times more Vitamin B1, 4.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.4 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 6.2 times more Calcium, 1.9 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 16 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.3 times more Magnesium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Iron, Manganese and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked parboiled Long-grain White Rice has 1.3 times more Protein than Raw Medium-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Energy and Carbohydrate per 300 kcal.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.