Comparing Nutrients in 500 calories Dry parboiled Long-grain White Rice VS Cooked Regular Long-grain White Rice

Weight per 500 calories

• Dry parboiled Long-grain White Rice: 134g
• Cooked Regular Long-grain White Rice: 385g

Dry parboiled Long-grain White Rice has 2.9 times more energy per 100g than Cooked Regular Long-grain White Rice. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice having average energy density.

Discover which food has more nutrients per 500 calories - Dry parboiled Long-grain White Rice or Cooked Regular Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.4% 1.38g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	1.23% 0.39g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	1.42% 0.023g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83% 108g	83.3% 108g	130g per day for Men 19-50 years
Sugars	0.61% 0.44g	0.27% 0.19g	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	0.037% 0.027g	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	% 0.15g	NA	g per day for Men 19-50 years
Sucrose	% 0.28g	NA	g per day for Men 19-50 years
Fiber	6.33% 2.4g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	18% 10g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	25% 0.3mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.14% 0.067mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	42% 6.75mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18% 0.9mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	46.5% 0.6mg	27.5% 0.36mg	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	2.67% 10.7μg	2.9% 11.5μg	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	0.27% 0.04mg	1.03% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	9.5% 95mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	42% 0.38mg	29.5% 0.27mg	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	12.4% 0.99mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	8.6% 36mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	79% 1.8mg	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	29.2% 205mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	6.84% 233mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	48.4% 26.6μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.67mg	0.26% 3.85mg	1500mg per day for Men 19-50 years
Zinc	12.4% 1.36mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.36% 13g	7.1% 263g	3700g per day for Men 19-50 years

Dry Parboiled Long-grain White Rice VS Cooked Regular Long-grain White Rice Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry parboiled Long-grain White Rice or Cooked Regular Long-grain White Rice?

Lets compare vitamin content per 500 calories of Dry parboiled Long-grain White Rice vs Cooked Regular Long-grain White Rice:

• 500 calories of Dry parboiled Long-grain White Rice have 3.9 times more Vitamin B1, 4.4 times more Vitamin B3 and 1.7 times more Vitamin B6 than Cooked Regular Long-grain White Rice.
• While 500 kcal of Cooked Regular Long-grain White Rice contain 1.7 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• 500 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1 and Vitamin B3
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Dry parboiled Long-grain White Rice vs Cooked Regular Long-grain White Rice:

• 500 calories of Dry parboiled Long-grain White Rice have 1.4 times more Copper, 1.3 times more Iron and 1.2 times more Phosphorus than Cooked Regular Long-grain White Rice.
• While 500 kcal of Cooked Regular Long-grain White Rice contain 1.3 times more Magnesium, 1.3 times more Manganese and 1.4 times more Zinc than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice contain similar levels of Selenium per 500 calories.
• 500 calories of Dry parboiled Long-grain White Rice lack sufficient amounts of Magnesium
• 500 calories of Cooked Regular Long-grain White Rice lack sufficient amounts of Iron
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice have similar amounts of macro-nutrients per 500 kcal
• Both Dry parboiled Long-grain White Rice and Cooked Regular Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Dry parboiled Long-grain White Rice as well as Cooked Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.