Comparing Nutrients in 500 calories Cooked Short-grain White Rice VS Semolina

Weight per 500 calories

• Cooked Short-grain White Rice: 385g
• Semolina: 139g

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

Which food has more nutrients per 500 calories - Cooked Short-grain White Rice or Semolina?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Semolina	14%	3%	83%

Macro Nutrients

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.65% 0.21g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	3.2% 0.051g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	3.2% 0.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	78% 101g	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	NA	14.3% 5.4g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	31.4% 17.6g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Semolina	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	32.4% 0.39mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.6% 1.54mg	28.7% 4.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	16% 0.81mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	11% 0.14mg	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	25% 100μg	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	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

	Cooked Short-grain White Rice	Semolina	Recommended Dietary Allowance
Calcium	0.38% 3.85mg	2.36% 23.6mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	29% 0.26mg	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	21.4% 1.7mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	15.5% 65.3mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	37.4% 0.86mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	7.6% 258mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.093% 1.4mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	13.3% 1.46mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.48% 17.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Cooked Short-grain White Rice vs Semolina:

• Cooked Short-grain White Rice has 1.9 times more Vitamin B5 and 1.6 times more Vitamin B6 than Semolina.
• While Semolina contains 5.1 times more Vitamin B1, 1.8 times more Vitamin B2, 3 times more Vitamin B3 and 13 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Cooked Short-grain White Rice vs Semolina:

• Cooked Short-grain White Rice has 1.6 times more Manganese and 15 times more Water than Semolina.
• While Semolina contains 2.2 times more Iron, 2.1 times more Magnesium, 1.5 times more Phosphorus and 2.6 times more Potassium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Semolina have similar amounts of Copper and Zinc per 500 kcal.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Calcium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Semolina contains 1.9 times more Protein than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Semolina have similar amounts of Energy and Carbohydrate per 500 kcal.
• Both Cooked Short-grain White Rice as well as Semolina have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.