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

Weight per 300 calories

• Dry instant Long-grain White Rice, enriched: 79g
• Cooked Medium-grain White Rice enriched: 231g

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

Discover which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.74g	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	0.84% 0.013g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50.8% 66g	130g per day for Men 19-50 years
Sugars	0.054% 0.039g	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	0.022% 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	% 0.016g	NA	g per day for Men 19-50 years
Sucrose	% 0.016g	NA	g per day for Men 19-50 years
Fiber	3.95% 1.5g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	11% 6.17g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Medium-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	61% 0.73mg	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.7% 0.022mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	34.6% 5.53mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.82% 0.34mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.4% 0.096mg	8.88% 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	54.3% 217μg	33.5% 134μg	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	0.21% 0.032mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.066% 0.079μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.74% 17.4mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	15.5% 0.14mg	9.74% 0.088mg	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	62% 4.97mg	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	2.63% 11mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	34% 0.78mg	38% 0.87mg	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	13.3% 93mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	0.63% 21.3mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	53.4% 29.4μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.9mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.18% 6.6g	4.28% 158g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Cooked Medium-grain White Rice Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Dry instant Long-grain White Rice, enriched or Cooked Medium-grain White Rice enriched?

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

• 300 calories of Dry instant Long-grain White Rice, enriched have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 300 kcal of Cooked Medium-grain White Rice enriched contain 2.8 times more Vitamin B5 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B6 per 300 calories.
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Dry instant Long-grain White Rice, enriched have 1.6 times more Copper, 1.4 times more Iron and 1.7 times more Selenium than Cooked Medium-grain White Rice enriched.
• While 300 kcal of Cooked Medium-grain White Rice enriched contain 2.7 times more Magnesium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched contain similar levels of Manganese, Phosphorus and Zinc per 300 calories.
• 300 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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