Comparing Nutrients in 500 calories Dry instant Long-grain White Rice, enriched VS Raw Enriched Short-grain White Rice

Weight per 500 calories

• Dry instant Long-grain White Rice, enriched: 132g
• Raw Enriched Short-grain White Rice: 140g

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

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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-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	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	1.4% 0.022g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.56% 0.27g	0.94% 0.16g	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	85% 111g	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	10.3% 3.9g	38g per day for Men 19-50 years
Protein	18.4% 10.3g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-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	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.83% 0.037mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.6% 9.2mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.4% 0.57mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12.3% 0.16mg	18.4% 0.24mg	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	80.7% 323μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	2.9% 29mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	26% 0.23mg	32.6% 0.29mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.65% 32mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	1.04% 35.5mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	89% 49μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.88% 13mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.3% 11g	0.5% 18.6g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Raw Enriched Short-grain White Rice Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Dry instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1 and 1.6 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 3.2 times more Vitamin B5 and 1.5 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B9 per 500 calories.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 500 calories of Dry instant Long-grain White Rice, enriched have 1.4 times more Iron, 2.3 times more Selenium and 1.2 times more Zinc than Raw Enriched Short-grain White Rice.
• While 500 kcal of Raw Enriched Short-grain White Rice contain 1.3 times more Copper than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice contain similar levels of Manganese and Phosphorus per 500 calories.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 kcal of Raw Enriched Short-grain White Rice contain 1.6 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• 500 calories of Dry instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.