Comparing Nutrients in 500 calories Cooked Regular Long-grain White Rice VS Rice

Weight per 500 calories

• Cooked Regular Long-grain White Rice: 385g
• Rice: 137g

Raw Regular Long-grain White Rice has 2.8 times more energy per unit of mass than Cooked Regular Long-grain White Rice, which is high in comparison to other foods. Cooked Regular Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	1.1% 1.08g	0.93% 0.9g	97g per day for Men 19-50 years
Saturated Fat	0.93% 0.3g	0.77% 0.25g	32g per day for Men 19-50 years
Omega 3	3.13% 0.05g	2.65% 0.042g	1.6g per day for Men 19-50 years
Omega 6	1.4% 0.24g	1.18% 0.2g	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	84.2% 110g	130g per day for Men 19-50 years
Sugars	0.27% 0.19g	0.23% 0.16g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	4.05% 1.54g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	18.5% 10.3g	17.4% 9.77g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	8% 0.096mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	13.7% 2.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	27.7% 1.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.5% 0.36mg	17.3% 0.22mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.9% 11.5μg	2.74% 11μg	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	1.03% 0.15mg	1% 0.15mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.11% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	3.85% 38.5mg	3.84% 38.4mg	1000mg per day for Men 19-50 years
Copper	29.5% 0.27mg	33.5% 0.3mg	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	9.6% 0.77mg	13.7% 1.1mg	8mg per day for Men 19-50 years
Magnesium	11% 46mg	8.15% 34.2mg	420mg per day for Men 19-50 years
Manganese	79% 1.8mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	195% 88μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.6% 165mg	22.5% 158mg	700mg per day for Men 19-50 years
Potassium	3.96% 135mg	4.63% 158mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	37.6% 20.7μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.85mg	0.46% 6.85mg	1500mg per day for Men 19-50 years
Zinc	17% 1.9mg	13.6% 1.5mg	11mg per day for Men 19-50 years
Water	7.1% 263g	0.43% 16g	3700g per day for Men 19-50 years

Cooked Regular Long-grain White Rice VS Rice Nutrients Per 500 Kcal

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

Lets compare vitamin content per 500 calories of Cooked Regular Long-grain White Rice vs Rice:

• 500 calories of Cooked Regular Long-grain White Rice have 1.6 times more Vitamin B6 than Rice.
• While 500 kcal of Raw Regular Long-grain White Rice contain 1.4 times more Vitamin B3 than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice and Rice provide similar amounts of Vitamin B5 per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B3
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 500 calories.

Comparing minerals per 500 calories for Cooked Regular Long-grain White Rice vs Rice:

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

Comparison of macro-nutrients per 500 calories:

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