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

Weight per 300 calories

• Cooked Medium-grain White Rice enriched: 231g
• Raw Enriched Short-grain White Rice: 83.8g

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

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

Macros Ratio

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

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Raw Enriched Short-grain White Rice	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	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.11g	0.56% 0.096g	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	6.17% 2.35g	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	Raw Enriched Short-grain White Rice	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	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	3.1% 0.04mg	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	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.88% 0.12mg	11% 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	48.4% 194μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.69% 6.92mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	9.74% 0.088mg	19.6% 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	43% 3.44mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	7.14% 30mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	38% 0.87mg	37.8% 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	12% 85.4mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	1.97% 67mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.056% 0.84mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.38% 0.92mg	11mg per day for Men 19-50 years
Water	4.28% 158g	0.3% 11g	3700g per day for Men 19-50 years

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

• Cooked Medium-grain White Rice enriched has 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

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

• Cooked Medium-grain White Rice enriched has 1.6 times more Magnesium, 1.4 times more Selenium and 14.2 times more Water than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 2 times more Copper than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Enriched Short-grain White Rice have similar amounts of Iron, Manganese, Phosphorus and Zinc per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Raw Enriched Short-grain White Rice contains 3.4 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Enriched Short-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.