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

Weight per 500 calories

• Cooked Short-grain White Rice: 385g
• Cooked Regular Long-grain White Rice with Salt: 385g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.4% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	83.3% 108g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.19g	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	NA	4.05% 1.54g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	6.4% 0.077mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	27.5% 0.36mg	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	1.92% 7.7μg	2.9% 11.5μg	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	1.03% 0.15mg	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 Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	29.5% 0.27mg	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	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	79% 1.8mg	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	18% 127mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	3.96% 135mg	3400mg per day for Men 19-50 years
Selenium	NA	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	7.12% 264g	7.1% 263g	3700g per day for Men 19-50 years

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

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

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

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

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

• 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and more Sodium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper and Zinc per 500 calories.
• 500 calories of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium, Iron and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

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