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

Weight per 500 calories

• Rice: 137g
• Dry parboiled Long-grain White Rice: 134g

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

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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.93% 0.9g	1.4% 1.38g	97g per day for Men 19-50 years
Saturated Fat	0.77% 0.25g	1.23% 0.39g	32g per day for Men 19-50 years
Omega 3	2.65% 0.042g	1.42% 0.023g	1.6g per day for Men 19-50 years
Omega 6	1.18% 0.2g	2.4% 0.41g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.2% 110g	83% 108g	130g per day for Men 19-50 years
Sugars	0.23% 0.16g	0.61% 0.44g	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	NA	0.037% 0.027g	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	NA	% 0.15g	g per day for Men 19-50 years
Sucrose	NA	% 0.28g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	6.33% 2.4g	38g per day for Men 19-50 years
Protein	17.4% 9.77g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8% 0.096mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	5.14% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.7% 2.2mg	42% 6.75mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27.7% 1.4mg	18% 0.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.3% 0.22mg	46.5% 0.6mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.74% 11μg	2.67% 10.7μg	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	1% 0.15mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.11% 0.14μg	0.11% 0.13μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.84% 38.4mg	9.5% 95mg	1000mg per day for Men 19-50 years
Copper	33.5% 0.3mg	42% 0.38mg	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	13.7% 1.1mg	12.4% 0.99mg	8mg per day for Men 19-50 years
Magnesium	8.15% 34.2mg	8.6% 36mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	60% 1.4mg	2.3mg per day for Men 19-50 years
Molybdenum	195% 88μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	22.5% 158mg	29.2% 205mg	700mg per day for Men 19-50 years
Potassium	4.63% 158mg	6.84% 233mg	3400mg per day for Men 19-50 years
Selenium	37.6% 20.7μg	48.4% 26.6μg	55μg per day for Men 19-50 years
Sodium	0.46% 6.85mg	0.18% 2.67mg	1500mg per day for Men 19-50 years
Zinc	13.6% 1.5mg	12.4% 1.36mg	11mg per day for Men 19-50 years
Water	0.43% 16g	0.36% 13g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Rice have 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• While 500 kcal of Dry parboiled Long-grain White Rice contain 3.1 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than Raw Regular Long-grain White Rice.
• 500 calories of Rice have insufficient amounts of Vitamin B1
• Both Raw Regular Long-grain White Rice as well as Dry parboiled 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 Rice vs Dry parboiled Long-grain White Rice:

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

Comparison of macro-nutrients per 500 calories:

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