Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Cooked parboiled enriched Long-grain White Rice

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Cooked parboiled enriched Long-grain White Rice: 407g

Dry instant Long-grain White Rice, enriched has 3.1 times more energy per 100g than Cooked parboiled enriched Long-grain White Rice. It has high energy density when compared to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	1.55% 1.5g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	4.3% 0.069g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.77% 0.3g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	83.3% 108g	81.5% 106g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	0.62% 0.45g	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	0.036% 0.026g	0.11% 0.081g	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	% 0.026g	% 0.041g	g per day for Men 19-50 years
Sucrose	% 0.026g	% 0.33g	g per day for Men 19-50 years
Fiber	6.58% 2.5g	9.63% 3.66g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	21% 12g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked parboiled enriched Long-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	102% 1.2mg	72% 0.86mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.94% 0.077mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	58.7% 9.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	26.3% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	48.8% 0.63mg	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	90% 362μg	82.3% 329μg	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	0.35% 0.053mg	0.27% 0.041mg	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 instant Long-grain White Rice, enriched	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	2.9% 29mg	7.72% 77.2mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	31.6% 0.28mg	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	104% 8.3mg	92% 7.36mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	8.7% 36.6mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	62.6% 1.44mg	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	22% 155mg	32% 224mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	68.7% 38μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0.54% 8.13mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	13.7% 1.5mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.73% 286g	3700g per day for Men 19-50 years

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

• Dry instant Long-grain White Rice, enriched has 1.4 times more Vitamin B1 than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 2.1 times more Vitamin B2, 2.3 times more Vitamin B5 and 4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B9 per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 kcal.

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

• Dry instant Long-grain White Rice, enriched has 1.3 times more Selenium and 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 2.7 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 25.9 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Copper, Iron and Manganese per 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Cooked parboiled enriched Long-grain White Rice contains 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Dry instant Long-grain White Rice, enriched as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 500 kcal.