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

Weight per 500 calories

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

Enriched Medium-grain White Rice has 2.9 times more energy per 100g than Prepared instant Long-grain White Rice, enriched. It has high energy density when compared to other foods. Prepared instant Long-grain White Rice, enriched having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Enriched Medium-grain White Rice	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	2.34% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.05% 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	84.8% 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	5.1% 1.94g	6.37% 2.4g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	15.7% 8.8g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	67% 0.8mg	25.2% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	2.5% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	4.5% 0.23mg	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	80.2% 321μg	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	1% 0.15mg	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

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

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

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

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

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

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

• 500 calories of Enriched Medium-grain White Rice have 2.4 times more Magnesium than Prepared instant Long-grain White Rice, enriched.
• Both Enriched Medium-grain White Rice and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper, Iron, Manganese, Phosphorus, Selenium and Zinc per 500 calories.
• 500 calories of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Enriched Medium-grain White Rice 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 Enriched Medium-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of macro-nutrients per 500 kcal
• Both Enriched Medium-grain White Rice and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 500 calories.
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in 500 calories.