Comparing Nutrients in 100 calories Cooked parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Dry instant Long-grain White Rice, enriched: 26.3g

Dry instant Long-grain White Rice, enriched has 3.1 times more energy per unit of mass than Cooked parboiled enriched Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled enriched Long-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked parboiled enriched Long-grain White Rice or Dry instant Long-grain White Rice, enriched?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.26% 0.25g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.13% 0.04g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.28% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.31% 0.053g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.3% 21g	16.7% 21.7g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0.018% 0.013g	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	0.022% 0.016g	0.007% 0.005g	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	% 0.008g	% 0.005g	g per day for Men 19-50 years
Sucrose	% 0.065g	% 0.005g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	1.3% 0.5g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	3.67% 2.06g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-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	14.4% 0.17mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	0.57% 0.007mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	2.27% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	2.47% 0.032mg	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	16.5% 66μg	18% 72.4μg	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	0.054% 0.008mg	0.07% 0.011mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.022% 0.026μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.58% 5.8mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	5.18% 0.047mg	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	18.4% 1.47mg	20.7% 1.66mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	0.88% 3.7mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	11.3% 0.26mg	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	6.4% 44.7mg	4.44% 31mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	0.21% 7.1mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	17.8% 9.8μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.18% 2.63mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.42% 0.38mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	0.06% 2.2g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Vitamin B2, 2.3 times more Vitamin B5 and 4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.4 times more Vitamin B1 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B3 and Vitamin B9 per 100 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.7 times more Calcium, 1.2 times more Copper, 2 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 25.9 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.3 times more Selenium and 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Iron and Manganese per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked parboiled enriched Long-grain White Rice has 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.