Comparing Nutrients in 500 calories Prepared instant Long-grain White Rice, enriched VS Enriched Medium-grain White Rice

Weight per 500 calories

• Prepared instant Long-grain White Rice, enriched: 403g
• Enriched Medium-grain White Rice: 139g

Enriched Medium-grain White Rice has 2.9 times more energy per unit of mass than Prepared instant Long-grain White Rice, enriched, which is high in comparison to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

Which food has more nutrients per 500 calories - Prepared instant Long-grain White Rice, enriched or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	2.08% 2g	0.83% 0.81g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.069g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.34% 0.038g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.069g	1.05% 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% 108g	84.8% 110g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.37% 2.4g	5.1% 1.94g	38g per day for Men 19-50 years
Protein	15.7% 8.8g	16.4% 9.2g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-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	25.2% 0.3mg	67% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.5% 0.032mg	5.13% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	44.2% 7.07mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.5% 0.23mg	37.2% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	15.5% 0.2mg	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	70.6% 282μg	80.2% 321μg	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% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.23% 32.3mg	1.25% 12.5mg	1000mg per day for Men 19-50 years
Copper	16.6% 0.15mg	17% 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	89.2% 7.14mg	75.7% 6.06mg	8mg per day for Men 19-50 years
Magnesium	4.8% 20mg	11.6% 48.6mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	66.4% 1.53mg	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	21.3% 149mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	1.07% 36.3mg	3.5% 119mg	3400mg per day for Men 19-50 years
Selenium	35% 19.4μg	38% 21μg	55μg per day for Men 19-50 years
Sodium	1.08% 16mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	18% 1.98mg	14.6% 1.6mg	11mg per day for Men 19-50 years
Water	7.67% 284g	0.48% 18g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice contains 2.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 8.2 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 500 kcal.

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

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Zinc and 15.8 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 2.4 times more Magnesium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Copper, Iron, Manganese, Phosphorus and Selenium per 500 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Fiber than Enriched Medium-grain White Rice.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.