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

Weight per 300 calories

• Cooked Regular Long-grain White Rice: 231g
• Rice: 82.2g

Raw Regular Long-grain White Rice has 2.8 times more energy per unit of mass than Cooked Regular Long-grain White Rice, which is high in comparison to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.67% 0.65g	0.56% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.56% 0.18g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	1.6% 0.025g	1.6g per day for Men 19-50 years
Omega 6	0.84% 0.14g	0.71% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50% 65g	50.5% 65.7g	130g per day for Men 19-50 years
Sugars	0.16% 0.12g	0.14% 0.099g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.43% 0.92g	2.8% 1.07g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.5% 5.86g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.85% 0.046mg	4.8% 0.058mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.77% 0.92mg	8.2% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	16.6% 0.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16.5% 0.21mg	10.4% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.73% 6.92μg	1.64% 6.58μg	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	0.62% 0.092mg	0.6% 0.09mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.068% 0.082μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	2.3% 23mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	17.7% 0.16mg	20% 0.18mg	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	5.77% 0.46mg	8.2% 0.66mg	8mg per day for Men 19-50 years
Magnesium	6.6% 27.7mg	4.9% 20.5mg	420mg per day for Men 19-50 years
Manganese	47.4% 1.1mg	39% 0.89mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	117% 52.8μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	14% 99mg	13.5% 95mg	700mg per day for Men 19-50 years
Potassium	2.38% 80.8mg	2.8% 95mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	22.6% 12.4μg	55μg per day for Men 19-50 years
Sodium	0.15% 2.3mg	0.27% 4.1mg	1500mg per day for Men 19-50 years
Zinc	10.3% 1.13mg	8.14% 0.9mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.26% 9.55g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Regular Long-grain White Rice have 1.6 times more Vitamin B6 than Rice.
• While 300 kcal of Raw Regular Long-grain White Rice contain 1.4 times more Vitamin B3 than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Rice provide similar amounts of Vitamin B5 per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B3
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 calories.

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

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

Comparison of macro-nutrients per 300 calories:

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