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

Weight per 500 calories

• Semolina: 139g
• Cooked Regular Long-grain White Rice with Salt: 385g

Semolina has 2.8 times more energy per 100g than Cooked Regular Long-grain White Rice with Salt. It has high energy density when compared to other foods. Cooked Regular Long-grain White Rice with Salt having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Semolina	14%	3%	83%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Semolina	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	1.5% 1.46g	1.1% 1.08g	97g per day for Men 19-50 years
Saturated Fat	0.65% 0.21g	0.93% 0.3g	32g per day for Men 19-50 years
Omega 3	3.2% 0.051g	3.13% 0.05g	1.6g per day for Men 19-50 years
Omega 6	3.2% 0.55g	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	78% 101g	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	14.3% 5.4g	4.05% 1.54g	38g per day for Men 19-50 years
Protein	31.4% 17.6g	18.5% 10.3g	56g per day for Men 19-50 years

Vitamins

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	32.4% 0.39mg	6.4% 0.077mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.7% 4.6mg	9.6% 1.54mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16% 0.81mg	30% 1.5mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	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	25% 100μg	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

	Semolina	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	2.36% 23.6mg	3.85% 38.5mg	1000mg per day for Men 19-50 years
Copper	29% 0.26mg	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	21.4% 1.7mg	9.6% 0.77mg	8mg per day for Men 19-50 years
Magnesium	15.5% 65.3mg	11% 46mg	420mg per day for Men 19-50 years
Manganese	37.4% 0.86mg	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	27% 189mg	23.6% 165mg	700mg per day for Men 19-50 years
Potassium	7.6% 258mg	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	0.093% 1.4mg	98% 1469mg	1500mg per day for Men 19-50 years
Zinc	13.3% 1.46mg	17% 1.9mg	11mg per day for Men 19-50 years
Water	0.48% 17.6g	7.1% 263g	3700g per day for Men 19-50 years

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

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

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

• 500 calories of Semolina have 5.1 times more Vitamin B1, 3 times more Vitamin B3 and 8.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice with Salt.
• While 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 1.9 times more Vitamin B5 and 2.5 times more Vitamin B6 than Semolina.
• 500 calories of Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 500 calories.

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

• 500 calories of Semolina have 2.2 times more Iron and 1.4 times more Magnesium than Cooked Regular Long-grain White Rice with Salt.
• While 500 kcal of Cooked Regular Long-grain White Rice with Salt contain 2.1 times more Manganese, 1057.8 times more Sodium and 1.3 times more Zinc than Semolina.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper and Phosphorus per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Iron
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in 500 calories.

Comparison of macro-nutrients per 500 calories:

• 500 calories of Semolina have 3.5 times more Fiber and 1.7 times more Protein than Cooked Regular Long-grain White Rice with Salt.
• Both Semolina and Cooked Regular Long-grain White Rice with Salt offer comparable quantities of Energy and Carbohydrate per 500 calories.
• 500 calories of Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Fiber
• Both Semolina as well as Cooked Regular Long-grain White Rice with Salt provide inadequate amounts of Omega 3 and Omega 6 in 500 calories.