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

Weight per 100 calories

• Prepared instant Long-grain White Rice, enriched: 80.6g
• Enriched Medium-grain White Rice: 28g

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

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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared 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	0.42% 0.4g	0.17% 0.16g	97g per day for Men 19-50 years
Saturated Fat	0.043% 0.014g	0.14% 0.044g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.47% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.081% 0.014g	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	16.6% 21.6g	17% 22g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.27% 0.48g	1.02% 0.39g	38g per day for Men 19-50 years
Protein	3.14% 1.76g	3.28% 1.84g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	5.04% 0.06mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.5% 0.006mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.76% 1.4mg	8.84% 1.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	0.9% 0.045mg	7.44% 0.37mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.1% 0.04mg	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	14% 56.5μg	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	0.054% 0.008mg	0.2% 0.031mg	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

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.65% 6.45mg	0.25% 2.5mg	1000mg per day for Men 19-50 years
Copper	3.3% 0.03mg	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	18% 1.43mg	15% 1.2mg	8mg per day for Men 19-50 years
Magnesium	0.96% 4.03mg	2.3% 9.72mg	420mg per day for Men 19-50 years
Manganese	12% 0.28mg	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	4.26% 30mg	4.3% 30mg	700mg per day for Men 19-50 years
Potassium	0.21% 7.26mg	0.7% 24mg	3400mg per day for Men 19-50 years
Selenium	7.04% 3.87μg	7.63% 4.2μg	55μg per day for Men 19-50 years
Sodium	0.22% 3.23mg	0.019% 0.28mg	1500mg per day for Men 19-50 years
Zinc	3.6% 0.4mg	2.93% 0.32mg	11mg per day for Men 19-50 years
Water	1.53% 56.7g	0.097% 3.6g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice contains 2.7 times more Vitamin B1, 2.1 times more Vitamin B2 and 8.2 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 kcal.

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

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Zinc and 15.8 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 2.4 times more Magnesium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Copper, Iron, Manganese, Phosphorus and Selenium per 100 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Fiber than Enriched Medium-grain White Rice.
• Both Prepared instant Long-grain White Rice, enriched and Enriched Medium-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.