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

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Prepared instant Long-grain White Rice, enriched: 242g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Enriched Medium-grain White Rice	Prepared 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	0.5% 0.48g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	50% 64.7g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.07% 1.17g	3.82% 1.45g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Prepared 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	40% 0.48mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	9.3% 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	48% 193μg	42.3% 169μg	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	0.61% 0.092mg	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	9.95% 0.09mg	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	45.4% 3.63mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	36% 0.83mg	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% 90mg	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Enriched Medium-grain White Rice have 2.7 times more Vitamin B1 and 8.2 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Enriched Medium-grain White Rice and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 300 calories.

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

• 300 calories of Enriched Medium-grain White Rice have 2.4 times more Magnesium than Prepared instant Long-grain White Rice, enriched.
• Both Enriched Medium-grain White Rice and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper, Iron, Manganese, Phosphorus, Selenium and Zinc per 300 calories.
• 300 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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