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

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Cooked Medium-grain White Rice enriched: 385g

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

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Cooked Medium-grain White Rice enriched?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.28% 1.24g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2.4% 0.038g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	1.04% 0.18g	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	84.6% 110g	130g per day for Men 19-50 years
Sugars	0.091% 0.066g	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	0.036% 0.026g	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	% 0.026g	NA	g per day for Men 19-50 years
Sucrose	% 0.026g	NA	g per day for Men 19-50 years
Fiber	6.58% 2.5g	3.04% 1.15g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16.3% 9.15g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Medium-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	102% 1.2mg	53.5% 0.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	44% 7.06mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	31.6% 1.6mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	14.8% 0.19mg	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	55.8% 223μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.13μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	2.9% 29mg	1.15% 11.5mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	16.2% 0.15mg	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	71.6% 5.73mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	56.4% 1.3mg	63% 1.45mg	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	20.3% 142mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	3.3% 112mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	14.7% 1.6mg	11mg per day for Men 19-50 years
Water	0.3% 11g	7.13% 264g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Cooked Medium-grain White Rice Enriched Nutrients Per 500 Kcal

Discover which food has more nutrients per 500 calories - Dry instant Long-grain White Rice, enriched or Cooked Medium-grain White Rice enriched?

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.9 times more Vitamin B1, 1.3 times more Vitamin B3 and 1.6 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 500 kcal of Cooked Medium-grain White Rice enriched contain 2.8 times more Vitamin B5 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B6 per 500 calories.
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.6 times more Copper, 1.4 times more Iron and 1.7 times more Selenium than Cooked Medium-grain White Rice enriched.
• While 500 kcal of Cooked Medium-grain White Rice enriched contain 2.7 times more Magnesium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched contain similar levels of Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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