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

Weight per 100 calories

• Rice: 27.4g
• Cooked parboiled Long-grain White Rice: 81.3g

Rice has 3 times more energy per 100g than Cooked parboiled Long-grain White Rice. It has high energy density when compared to other foods. Cooked parboiled Long-grain White Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.19% 0.06g	32g per day for Men 19-50 years
Omega 3	0.53% 0.008g	0.86% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	0.35% 0.06g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16.3% 21g	130g per day for Men 19-50 years
Sugars	0.045% 0.033g	0.12% 0.089g	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	NA	0.022% 0.016g	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	NA	% 0.008g	g per day for Men 19-50 years
Sucrose	NA	% 0.065g	g per day for Men 19-50 years
Fiber	0.94% 0.36g	1.93% 0.73g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	4.22% 2.37g	56g per day for Men 19-50 years

Vitamins

	Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.6% 0.019mg	5% 0.06mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	1.2% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.74% 0.44mg	11.7% 1.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	5.25% 0.26mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	9.76% 0.13mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	0.55% 2.2μg	0.61% 2.44μg	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	0.2% 0.03mg	0.054% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.023% 0.027μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.77% 7.67mg	1.54% 15.4mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	6.32% 0.057mg	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	2.74% 0.22mg	2.44% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	1.74% 7.3mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	12.5% 0.29mg	2.3mg per day for Men 19-50 years
Molybdenum	39% 17.6μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	4.5% 31.5mg	6.4% 44.7mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.5mg	1.34% 45.5mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	13.7% 7.56μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.11% 1.63mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	2.73% 0.3mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	1.55% 57.2g	3700g per day for Men 19-50 years

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

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

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

• 100 kcal of Cooked parboiled Long-grain White Rice contain 3.1 times more Vitamin B1, 4.3 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Regular Long-grain White Rice.
• Both Rice and Cooked parboiled Long-grain White Rice provide similar amounts of Vitamin B5 per 100 calories.
• 100 calories of Rice have insufficient amounts of Vitamin B1
• Both Raw Regular Long-grain White Rice as well as Cooked parboiled 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 Rice vs Cooked parboiled Long-grain White Rice:

• 100 kcal of Cooked parboiled Long-grain White Rice contain 1.4 times more Phosphorus and 1.8 times more Selenium than Raw Regular Long-grain White Rice.
• Both Rice and Cooked parboiled Long-grain White Rice contain similar levels of Copper, Iron, Manganese and Zinc per 100 calories.
• Both Raw Regular Long-grain White Rice as well as Cooked parboiled Long-grain White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in 100 calories.

Comparison of macro-nutrients per 100 calories:

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