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

Weight per 300 calories

• Enriched Medium-grain White Rice: 83.3g
• Raw Enriched Short-grain White Rice: 83.8g

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

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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Enriched Medium-grain White Rice	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	1.4% 0.023g	1.26% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.63% 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	51% 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	3.07% 1.17g	6.17% 2.35g	38g per day for Men 19-50 years
Protein	9.84% 5.5g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	40% 0.48mg	39.5% 0.47mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.08% 0.04mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	26.5% 4.24mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	21.6% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 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	48% 193μg	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	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.75% 7.5mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	10% 0.092mg	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	45.4% 3.63mg	44.3% 3.54mg	8mg per day for Men 19-50 years
Magnesium	6.94% 29mg	4.6% 19.3mg	420mg per day for Men 19-50 years
Manganese	40% 0.92mg	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	13% 90mg	11.4% 79.6mg	700mg per day for Men 19-50 years
Potassium	2.1% 71.7mg	1.87% 63.7mg	3400mg per day for Men 19-50 years
Selenium	23% 12.6μg	23% 12.7μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	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	0.29% 10.7g	0.3% 11g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 300 kcal.
• Both Enriched Medium-grain White Rice 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 Enriched Medium-grain White Rice vs Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.9 times more Copper than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Iron, Manganese, Phosphorus, Selenium and Zinc per 300 kcal.
• Both Enriched Medium-grain White Rice 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 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Enriched Medium-grain White Rice 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.