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

Weight per 500 calories

• Raw Enriched Short-grain White Rice: 140g
• Cooked Short-grain White Rice enriched: 385g

Raw Enriched Short-grain White Rice has 2.8 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	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	10.3% 3.9g	NA	38g per day for Men 19-50 years
Protein	16.2% 9.08g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Short-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	65.8% 0.79mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	17.5% 0.23mg	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	80.7% 323μg	56.7% 227μg	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

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	30.8% 0.28mg	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	74% 5.9mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	59.7% 1.37mg	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	19% 133mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	7.12% 264g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 1.3 times more Vitamin B1 and 1.4 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B2, Vitamin B3, Vitamin B5 and Vitamin B6 per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

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

• Cooked Short-grain White Rice enriched contains 1.4 times more Selenium and 14.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Cooked Short-grain White Rice enriched have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus and Zinc per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Enriched Short-grain White Rice and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 500 kcal
• Both Raw Enriched Short-grain White Rice and Cooked Short-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.