Comparing Nutrients in 100 calories Dry parboiled Long-grain White Rice VS Rice

Weight per 100 calories

• Dry parboiled Long-grain White Rice: 26.7g
• Rice: 27.4g

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

Discover which food has more nutrients per 100 calories - Dry parboiled Long-grain White Rice or Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Rice	8%	2%	90%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.28g	0.19% 0.18g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.079g	0.15% 0.049g	32g per day for Men 19-50 years
Omega 3	0.28% 0.005g	0.53% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.082g	0.24% 0.04g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.6% 21.6g	17% 22g	130g per day for Men 19-50 years
Sugars	0.12% 0.088g	0.045% 0.033g	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	0.007% 0.005g	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	% 0.029g	NA	g per day for Men 19-50 years
Sucrose	% 0.056g	NA	g per day for Men 19-50 years
Fiber	1.27% 0.48g	0.94% 0.36g	38g per day for Men 19-50 years
Protein	3.6% 2g	3.5% 1.95g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	5% 0.06mg	1.6% 0.019mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.44% 1.35mg	2.74% 0.44mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	3.6% 0.18mg	5.53% 0.28mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.3% 0.12mg	3.46% 0.045mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.53% 2.14μg	0.55% 2.2μg	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	0.053% 0.008mg	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.027μg	0.023% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	1.9% 19mg	0.77% 7.67mg	1000mg per day for Men 19-50 years
Copper	8.44% 0.076mg	6.7% 0.06mg	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	2.47% 0.2mg	2.74% 0.22mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.2mg	1.63% 6.85mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	13% 0.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	39% 17.6μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	5.84% 41mg	4.5% 31.5mg	700mg per day for Men 19-50 years
Potassium	1.37% 46.5mg	0.93% 31.5mg	3400mg per day for Men 19-50 years
Selenium	9.67% 5.32μg	7.52% 4.14μg	55μg per day for Men 19-50 years
Sodium	0.036% 0.53mg	0.091% 1.37mg	1500mg per day for Men 19-50 years
Zinc	2.48% 0.27mg	2.7% 0.3mg	11mg per day for Men 19-50 years
Water	0.071% 2.64g	0.086% 3.2g	3700g per day for Men 19-50 years

Dry Parboiled Long-grain White Rice VS Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry parboiled Long-grain White Rice or Rice?

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

• 100 calories of Dry parboiled Long-grain White Rice have 3.1 times more Vitamin B1, 3.1 times more Vitamin B3 and 2.7 times more Vitamin B6 than Rice.
• While 100 kcal of Raw Regular Long-grain White Rice contain 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• 100 calories of Rice have insufficient amounts of Vitamin B1
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 calories.

Comparing minerals per 100 calories for Dry parboiled Long-grain White Rice vs Rice:

• 100 calories of Dry parboiled Long-grain White Rice have 1.3 times more Copper, 1.3 times more Phosphorus and 1.3 times more Selenium than Rice.
• Both Dry parboiled Long-grain White Rice and Rice contain similar levels of Iron, Manganese and Zinc per 100 calories.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• Both Dry parboiled Long-grain White Rice and Raw Regular Long-grain White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Dry parboiled Long-grain White Rice and Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3, Omega 6 and Fiber in 100 calories.