Comparing Nutrients in 300 calories Cooked Medium-grain White Rice enriched VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Cooked Medium-grain White Rice enriched: 231g
• Cooked Short-grain White Rice enriched: 231g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Medium-grain White Rice enriched or Cooked Short-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.5% 0.48g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	1.44% 0.023g	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	50.8% 66g	51% 66.3g	130g per day for Men 19-50 years
Sugars	NA	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	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	1.82% 0.69g	NA	38g per day for Men 19-50 years
Protein	9.8% 5.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Cooked Short-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	32% 0.39mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.23mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19% 0.95mg	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.88% 0.12mg	10.5% 0.14mg	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	33.5% 134μg	34% 136μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	9.74% 0.088mg	18.5% 0.17mg	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	43% 3.44mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	36% 0.82mg	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% 85.4mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	4.28% 158g	4.27% 158g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Medium-grain White Rice enriched vs Cooked Short-grain White Rice enriched:

• Cooked Medium-grain White Rice enriched has 1.2 times more Vitamin B3 than Cooked Short-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B1, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Medium-grain White Rice enriched vs Cooked Short-grain White Rice enriched:

• Cooked Medium-grain White Rice enriched has 1.6 times more Magnesium than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 1.9 times more Copper than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Short-grain White Rice enriched have similar amounts of Iron, Manganese, Phosphorus, Selenium, Zinc and Water per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Medium-grain White Rice enriched and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Medium-grain White Rice enriched and Cooked Short-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.