Comparing Nutrients in 500 calories Enriched Medium-grain White Rice VS Raw Enriched Short-grain White Rice

Weight per 500 calories

• Enriched Medium-grain White Rice: 139g
• Raw Enriched Short-grain White Rice: 140g

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

Which food has more nutrients per 500 calories - Enriched Medium-grain White Rice or Raw Enriched Short-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Enriched Medium-grain White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.83% 0.81g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.69% 0.22g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.34% 0.038g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.05% 0.18g	0.94% 0.16g	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	85% 111g	130g per day for Men 19-50 years
Sugars	NA	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	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	5.1% 1.94g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Raw Enriched Short-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	67% 0.8mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.13% 0.067mg	5.16% 0.067mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	44.2% 7.07mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.2% 1.86mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.5% 0.2mg	18.4% 0.24mg	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	80.7% 323μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.25% 12.5mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	32.6% 0.29mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	11.6% 48.6mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	66.4% 1.53mg	63% 1.45mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.5% 119mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	38% 21μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14.6% 1.6mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.48% 18g	0.5% 18.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Enriched Medium-grain White Rice vs Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Enriched Medium-grain White Rice vs Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.9 times more Copper than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Iron, Manganese, Phosphorus, Selenium and Zinc per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enriched Short-grain White Rice contains 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.