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

Weight per 100 calories

• Cooked parboiled enriched Long-grain White Rice: 81.3g
• Prepared instant Long-grain White Rice, enriched: 80.6g

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

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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Prepared 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	0.42% 0.4g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.043% 0.014g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.081% 0.014g	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	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.065g	% 0g	g per day for Men 19-50 years
Fiber	1.93% 0.73g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	4.22% 2.37g	3.14% 1.76g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Prepared 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	5.04% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	0.5% 0.006mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	8.76% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	0.9% 0.045mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.76% 0.13mg	3.1% 0.04mg	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	14% 56.5μg	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	0.054% 0.008mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.65% 6.45mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	3.3% 0.03mg	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	18% 1.43mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	0.96% 4.03mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	12% 0.28mg	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	4.26% 30mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	0.21% 7.26mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	7.04% 3.87μg	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.22% 3.23mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	3.6% 0.4mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	1.53% 56.7g	3700g per day for Men 19-50 years

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

• Cooked parboiled enriched Long-grain White Rice has 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Vitamin B9 per 100 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Prepared 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 Prepared instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.4 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 6.3 times more Potassium and 2 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• While Prepared instant Long-grain White Rice, enriched contains 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Iron, Manganese and Water per 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked parboiled enriched Long-grain White Rice has 1.5 times more Fiber and 1.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Energy and Carbohydrate per 100 kcal.
• Both Cooked parboiled enriched Long-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.