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

Weight per 500 calories

• Cooked Medium-grain White Rice enriched: 385g
• Prepared instant Long-grain White Rice, enriched: 403g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	2.08% 2g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.21% 0.069g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.04% 0.18g	0.4% 0.069g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	84.6% 110g	83% 108g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	3.04% 1.15g	6.37% 2.4g	38g per day for Men 19-50 years
Protein	16.3% 9.15g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Prepared instant Long-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	53.5% 0.64mg	25.2% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	2.5% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44% 7.06mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.6% 1.6mg	4.5% 0.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14.8% 0.19mg	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	55.8% 223μg	70.6% 282μg	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	NA	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.15% 11.5mg	3.23% 32.3mg	1000mg per day for Men 19-50 years
Copper	16.2% 0.15mg	16.6% 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	71.6% 5.73mg	89.2% 7.14mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	4.8% 20mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	60% 1.4mg	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	20.3% 142mg	21.3% 149mg	700mg per day for Men 19-50 years
Potassium	3.3% 112mg	1.07% 36.3mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	35% 19.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.08% 16mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.6mg	18% 1.98mg	11mg per day for Men 19-50 years
Water	7.13% 264g	7.67% 284g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Cooked Medium-grain White Rice enriched have 2.1 times more Vitamin B1 and 7 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• While 500 kcal of Prepared instant Long-grain White Rice, enriched contain 1.3 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3 and Vitamin B6 per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Cooked Medium-grain White Rice enriched as well as Prepared instant Long-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 Cooked Medium-grain White Rice enriched vs Prepared instant Long-grain White Rice, enriched:

• 500 calories of Cooked Medium-grain White Rice enriched have 2.5 times more Magnesium and 1.5 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Cooked Medium-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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