Comparing Nutrients in 100 calories Cooked parboiled Long-grain White Rice VS Raw Medium-grain White Rice

Weight per 100 calories

• Cooked parboiled Long-grain White Rice: 81.3g
• Raw Medium-grain White Rice: 28g

Raw Medium-grain White Rice has 2.9 times more energy per unit of mass than Cooked parboiled Long-grain White Rice, which is high in comparison to other foods. Cooked parboiled Long-grain White Rice having average energy density.

Which food has more nutrients per 100 calories - Cooked parboiled Long-grain White Rice or Raw Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.19% 0.06g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.86% 0.014g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.35% 0.06g	0.21% 0.036g	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	17% 22g	130g per day for Men 19-50 years
Sugars	0.12% 0.089g	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	0.022% 0.016g	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	% 0.008g	NA	g per day for Men 19-50 years
Sucrose	% 0.065g	NA	g per day for Men 19-50 years
Fiber	1.93% 0.73g	NA	38g per day for Men 19-50 years
Protein	4.22% 2.37g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.62% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.2% 0.015mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.7% 1.88mg	2.78% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.25% 0.26mg	7.44% 0.37mg	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	0.61% 2.44μg	0.63% 2.5μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.54% 15.4mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	6.32% 0.057mg	3.4% 0.031mg	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	2.44% 0.2mg	2.78% 0.22mg	8mg per day for Men 19-50 years
Magnesium	1.74% 7.3mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	12.5% 0.29mg	13.3% 0.31mg	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	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	1.34% 45.5mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	13.7% 7.56μg	NA	55μg per day for Men 19-50 years
Sodium	0.11% 1.63mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	2.73% 0.3mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	1.55% 57.2g	0.097% 3.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 3.1 times more Vitamin B1, 4.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.4 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B2 per 100 kcal.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 6.2 times more Calcium, 1.9 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 16 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.3 times more Magnesium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Iron, Manganese and Zinc per 100 kcal.

Comparison of macro-nutrients per 100 calories:

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