Comparing Nutrients in 100 calories Dry instant Long-grain White Rice, enriched VS Enriched Medium-grain White Rice

Weight per 100 calories

• Dry instant Long-grain White Rice, enriched: 26.3g
• Enriched Medium-grain White Rice: 28g

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

Discover which food has more nutrients per 100 calories - Dry instant Long-grain White Rice, enriched or Enriched Medium-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.26% 0.25g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.13% 0.04g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0.28% 0.004g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.31% 0.053g	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	16.7% 21.7g	17% 22g	130g per day for Men 19-50 years
Sugars	0.018% 0.013g	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	0.007% 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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.005g	NA	g per day for Men 19-50 years
Fiber	1.3% 0.5g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	3.67% 2.06g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.57% 0.007mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.27% 0.11mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.47% 0.032mg	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	18% 72.4μg	16% 64μg	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	0.07% 0.011mg	0.2% 0.031mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.022% 0.026μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.58% 5.8mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	5.18% 0.047mg	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	20.7% 1.66mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0.88% 3.7mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	11.3% 0.26mg	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	4.44% 31mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.1mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	17.8% 9.8μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.63mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	3.42% 0.38mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	0.06% 2.2g	0.097% 3.6g	3700g per day for Men 19-50 years

Dry Instant Long-grain White Rice, Enriched VS Enriched Medium-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Dry instant Long-grain White Rice, enriched or Enriched Medium-grain White Rice?

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

• 100 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Vitamin B1 and 1.3 times more Vitamin B3 than Enriched Medium-grain White Rice.
• While 100 kcal of Enriched Medium-grain White Rice contain 3.3 times more Vitamin B5 and 1.3 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice provide similar amounts of Vitamin B9 per 100 calories.
• Both Dry instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 calories.

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

• 100 calories of Dry instant Long-grain White Rice, enriched have 1.5 times more Copper, 1.4 times more Iron and 2.3 times more Selenium than Enriched Medium-grain White Rice.
• While 100 kcal of Enriched Medium-grain White Rice contain 2.6 times more Magnesium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice contain similar levels of Manganese, Phosphorus and Zinc per 100 calories.
• 100 calories of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Dry instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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