Comparing Nutrients in 300 calories Semolina VS Cooked Regular Long-grain White Rice with Salt

Weight per 300 calories

• Semolina: 83.3g
• Cooked Regular Long-grain White Rice with Salt: 231g

Semolina has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

Discover which food has more nutrients per 300 calories - Semolina or Cooked Regular Long-grain White Rice with Salt?

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.88g	0.67% 0.65g	97g per day for Men 19-50 years
Saturated Fat	0.39% 0.13g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	1.93% 0.031g	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	1.93% 0.33g	0.84% 0.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	46.7% 60.7g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.16% 0.12g	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	8.55% 3.25g	2.43% 0.92g	38g per day for Men 19-50 years
Protein	19% 10.6g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	19.4% 0.23mg	3.85% 0.046mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	17.2% 2.76mg	5.77% 0.92mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.67% 0.48mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.6% 0.086mg	16.5% 0.21mg	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	15% 60μg	1.73% 6.92μg	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	0.62% 0.092mg	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

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	1.4% 14mg	2.3% 23mg	1000mg per day for Men 19-50 years
Copper	17.5% 0.16mg	17.7% 0.16mg	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	13% 1.03mg	5.77% 0.46mg	8mg per day for Men 19-50 years
Magnesium	9.33% 39mg	6.6% 27.7mg	420mg per day for Men 19-50 years
Manganese	22.4% 0.52mg	47.4% 1.1mg	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	16% 113mg	14% 99mg	700mg per day for Men 19-50 years
Potassium	4.56% 155mg	2.38% 80.8mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.056% 0.83mg	58.8% 882mg	1500mg per day for Men 19-50 years
Zinc	7.95% 0.88mg	10.3% 1.13mg	11mg per day for Men 19-50 years
Water	0.29% 10.6g	4.27% 158g	3700g per day for Men 19-50 years

Semolina VS Cooked Regular Long-grain White Rice With Salt Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Semolina or Cooked Regular Long-grain White Rice with Salt?

Lets compare vitamin content per 300 calories of Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of Semolina have 5.1 times more Vitamin B1, 3 times more Vitamin B3 and 8.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Semolina.
• 300 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Semolina vs Cooked Regular Long-grain White Rice with Salt:

• 300 calories of Semolina have 2.2 times more Iron and 1.4 times more Magnesium than Cooked Regular Long-grain White Rice with Salt.
• While 300 kcal of Cooked Regular Long-grain White Rice with Salt contain 2.1 times more Manganese, 1057.8 times more Sodium and 1.3 times more Zinc than Semolina.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper and Phosphorus per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Semolina have 3.5 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per 300 calories.
• 300 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 300 calories.