Comparing Nutrients in 300 calories Cooked Short-grain White Rice enriched VS Prepared instant Long-grain White Rice, enriched

Weight per 300 calories

• Cooked Short-grain White Rice enriched: 231g
• Prepared instant Long-grain White Rice, enriched: 242g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked Short-grain White Rice enriched	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	0.45% 0.44g	1.25% 1.2g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.13% 0.041g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	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% 66.3g	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	NA	3.82% 1.45g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	9.4% 5.27g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	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	31.5% 0.38mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	1.5% 0.019mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	26.3% 4.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	2.7% 0.14mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	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	34% 136μg	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	NA	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

	Cooked Short-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	1.94% 19.4mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	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	42% 3.37mg	53.5% 4.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	2.9% 12mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	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	11% 76mg	12.8% 89.5mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	0.64% 21.8mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	21% 11.6μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.65% 9.68mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	10.8% 1.2mg	11mg per day for Men 19-50 years
Water	4.27% 158g	4.6% 170g	3700g per day for Men 19-50 years

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

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

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

• 300 calories of Cooked Short-grain White Rice enriched have 2.1 times more Vitamin B1 and 6.8 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

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

• 300 calories of Cooked Short-grain White Rice enriched have 1.9 times more Copper and 1.5 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• While 300 kcal of Prepared instant Long-grain White Rice, enriched contain 1.3 times more Iron and 1.3 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Manganese and Phosphorus per 300 calories.
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

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