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

Weight per 300 calories

• Prepared instant Long-grain White Rice, enriched: 242g
• 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 Prepared instant Long-grain White Rice, enriched, which is high in comparison to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	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	1.25% 1.2g	0.77% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.041g	0.38% 0.12g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.84% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.041g	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	50% 64.7g	50% 65g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	% 0.016g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.016g	g per day for Men 19-50 years
Fiber	3.82% 1.45g	3.95% 1.5g	38g per day for Men 19-50 years
Protein	9.4% 5.27g	11% 6.17g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	15% 0.18mg	61% 0.73mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.5% 0.019mg	1.7% 0.022mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.3% 4.2mg	34.6% 5.53mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.7% 0.14mg	6.82% 0.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	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	42.3% 169μg	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

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.94% 19.4mg	1.74% 17.4mg	1000mg per day for Men 19-50 years
Copper	9.95% 0.09mg	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	53.5% 4.3mg	62% 4.97mg	8mg per day for Men 19-50 years
Magnesium	2.9% 12mg	2.63% 11mg	420mg per day for Men 19-50 years
Manganese	36% 0.83mg	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	12.8% 89.5mg	13.3% 93mg	700mg per day for Men 19-50 years
Potassium	0.64% 21.8mg	0.63% 21.3mg	3400mg per day for Men 19-50 years
Selenium	21% 11.6μg	53.4% 29.4μg	55μg per day for Men 19-50 years
Sodium	0.65% 9.68mg	0.53% 7.9mg	1500mg per day for Men 19-50 years
Zinc	10.8% 1.2mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	4.6% 170g	0.18% 6.6g	3700g per day for Men 19-50 years

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

• Prepared instant Long-grain White Rice, enriched has 1.3 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4 times more Vitamin B1, 1.3 times more Vitamin B3, 2.5 times more Vitamin B5 and 1.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

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

• Prepared instant Long-grain White Rice, enriched has 25.7 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.6 times more Copper and 2.5 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Dry instant Long-grain White Rice, enriched have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Calcium, Magnesium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Prepared instant Long-grain White Rice, enriched and Dry instant Long-grain White Rice, enriched have similar amounts of macro-nutrients per 300 kcal
• Both Prepared instant Long-grain White Rice, enriched and Dry instant Long-grain White Rice, enriched have similar amounts of Energy, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Prepared instant Long-grain White Rice, enriched 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.