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

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Cooked Medium-grain White Rice enriched: 231g

Enriched Medium-grain White Rice has 2.8 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Cooked Medium-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	0.5% 0.48g	97g per day for Men 19-50 years
Saturated Fat	0.41% 0.13g	0.41% 0.13g	32g per day for Men 19-50 years
Omega 3	1.4% 0.023g	1.44% 0.023g	1.6g per day for Men 19-50 years
Omega 6	0.63% 0.11g	0.62% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66g	50.8% 66g	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	3.07% 1.17g	1.82% 0.69g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	9.8% 5.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Cooked Medium-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	32% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	26.5% 4.23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	8.88% 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	33.5% 134μg	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	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

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	0.69% 6.92mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	9.74% 0.088mg	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	43% 3.44mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	7.14% 30mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	38% 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	13% 90mg	12% 85.4mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	1.97% 67mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.8% 0.97mg	8.8% 0.97mg	11mg per day for Men 19-50 years
Water	0.29% 10.7g	4.28% 158g	3700g per day for Men 19-50 years

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

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

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

• Cooked Medium-grain White Rice enriched contains 1.4 times more Selenium and 14.7 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Cooked Medium-grain White Rice enriched have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 300 kcal.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Enriched Medium-grain White Rice has 1.7 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.