Comparing Nutrients in 300 calories Dry parboiled Long-grain White Rice VS Cooked Regular Long-grain White Rice

Weight per 300 calories

• Dry parboiled Long-grain White Rice: 80.2g
• Cooked Regular Long-grain White Rice: 231g

Dry parboiled Long-grain White Rice has 2.9 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 300 calories - Dry parboiled Long-grain White Rice or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.83g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.74% 0.24g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.44% 0.24g	0.84% 0.14g	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% 65g	130g per day for Men 19-50 years
Sugars	0.37% 0.26g	0.16% 0.12g	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	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	% 0.088g	NA	g per day for Men 19-50 years
Sucrose	% 0.17g	NA	g per day for Men 19-50 years
Fiber	3.8% 1.44g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	10.8% 6.02g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Cooked Regular Long-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	15% 0.18mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.3% 4.05mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	10.8% 0.54mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28% 0.36mg	16.5% 0.21mg	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	1.6% 6.4μg	1.73% 6.92μg	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	0.62% 0.092mg	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 Long-grain White Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	5.7% 57mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	25.3% 0.23mg	17.7% 0.16mg	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	7.4% 0.59mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	5.16% 21.7mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	47.4% 1.1mg	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	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.1% 140mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	29% 16μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.6mg	0.15% 2.3mg	1500mg per day for Men 19-50 years
Zinc	7.44% 0.82mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.21% 7.9g	4.27% 158g	3700g per day for Men 19-50 years

Dry Parboiled Long-grain White Rice VS Cooked Regular Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry parboiled Long-grain White Rice or Cooked Regular Long-grain White Rice?

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

• 300 calories of Dry parboiled Long-grain White Rice have 3.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 1.7 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• 300 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

• 300 calories of Dry parboiled Long-grain White Rice have 1.4 times more Copper, 1.3 times more Iron and 1.2 times more Phosphorus than Cooked Regular Long-grain White Rice.
• While 300 kcal of Cooked Regular Long-grain White Rice contain 1.3 times more Magnesium, 1.3 times more Manganese and 1.4 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice contain similar levels of Selenium per 300 calories.
• 300 calories of Dry parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• 300 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice have similar amounts of macro-nutrients per 300 kcal
• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 300 calories.