Comparing Nutrients in 100 calories Raw Enriched Short-grain White RiceVS Cooked Medium-grain White Rice enriched

Weight per 100 calories

Raw Enriched Short-grain White Rice

28g

Cooked Medium-grain White Rice enriched

77g

Raw Enriched Short-grain White Rice has 2.8 times more energy per 100g than Cooked Medium-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Medium-grain White Rice enriched having average energy density.

Which food has more nutrients per 100 calories - Raw Enriched Short-grain White Rice or Cooked Medium-grain White Rice enriched?

Macros Ratio

Protein Fat Carbs

Raw Enriched Short-grain White Rice

92%

Cooked Medium-grain White Rice enriched

90%

100 kcal ▼

Macro Nutrients

Raw Enriched Short-grain White Ricevs Cooked Medium-grain White Rice enriched

3.45%100kcal

Energy

3.45%100kcal

100 kcalvs100 kcal

Recommended Dietary Allowance is 2900kcal per day for Men 19-50 years .

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0.15%0.15g

Fat

0.17%0.16g

0.15 gvs0.16 g

Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.12%0.039g

Saturated Fat

0.14%0.044g

0.039 gvs0.044 g

Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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0.42%0.007g

Omega 3

0.48%0.008g

0.007 gvs0.008 g

Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.19%0.032g

Omega 6

0.21%0.035g

0.032 gvs0.035 g

Recommended Dietary Allowance is 17g per day for Men 19-50 years .

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0%0mg

Cholesterol

0%0mg

0 mgvs0 mg

Recommended Dietary Allowance is 290mg per day for Men 19-50 years .

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17%22g

Carbohydrate

17%22g

22 gvs22 g

Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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Sugars

Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Fructose

≤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]

NA gvsNA g

Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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Glucose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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Sucrose

NA gvsNA g

Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.06%0.78g

Fiber

0.61%0.23g

0.78 gvs0.23 g

Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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3.24%1.8g

Protein

3.27%1.83g

1.8 gvs1.83 g

Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Raw Enriched Short-grain White Ricevs Cooked Medium-grain White Rice enriched

0%0μg

Vitamin A

0%0μg

RAE, retinol activity equivalents

0 μgvs0 μg

Recommended Dietary Allowance is 900μg per day for Men 19-50 years .

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13%0.16mg

Vitamin B1

10.7%0.13mg

Thiamine

0.16 mgvs0.13 mg

Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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1.03%0.013mg

Vitamin B2

0.95%0.012mg

Riboflavin

0.013 mgvs0.012 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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7.2%1.15mg

Vitamin B3

8.82%1.4mg

Niacin, nicotinic acid, niacinamide

1.15 mgvs1.4 mg

Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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7.2%0.36mg

Vitamin B5

6.32%0.32mg

Pantothenic acid

0.36 mgvs0.32 mg

Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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3.67%0.048mg

Vitamin B6

2.96%0.038mg

Pyridoxine

0.048 mgvs0.038 mg

Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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Vitamin B7

Biotin

NA μgvsNA μg

Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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16%64.5μg

Vitamin B9

11%44.6μg

Folates and Folic Acid

64.5 μgvs44.6 μg

Recommended Dietary Allowance is 400μg per day for Men 19-50 years .

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0%0μg

Vitamin B12

0%0μg

Cobalamin

0 μgvs0 μg

Recommended Dietary Allowance is 2.4μg per day for Men 19-50 years .

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0%0mg

Vitamin C

0%0mg

Ascorbic acid

0 mgvs0 mg

Recommended Dietary Allowance is 90mg per day for Men 19-50 years .

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0%0IU

Vitamin D

0%0IU

Calciferol, cholecalciferol, ergocalciferol

0 IUvs0 IU

Recommended Dietary Allowance is 600IU per day for Men 19-50 years .

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Vitamin E

Tocopherols and Tocotrienols

NA mgvsNA mg

Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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Vitamin K

Phytomenadione or phylloquinone

NA μgvsNA μg

Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Raw Enriched Short-grain White Ricevs Cooked Medium-grain White Rice enriched

0.084%0.84mg

Calcium

0.23%2.3mg

0.84 mgvs2.3 mg

Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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6.5%0.059mg

Copper

3.25%0.029mg

0.059 mgvs0.029 mg

Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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Fluoride

Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 4000μg per day for Men 19-50 years .

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14.8%1.2mg

Iron

14.3%1.15mg

1.2 mgvs1.15 mg

Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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1.53%6.42mg

Magnesium

2.4%10mg

6.42 mgvs10 mg

Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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12.6%0.29mg

Manganese

12.6%0.29mg

0.29 mgvs0.29 mg

Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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Molybdenum

Molybdenum is an essential trace element that is naturally present in many foods [RDA]

NA μgvsNA μg

Recommended Dietary Allowance is 45μg per day for Men 19-50 years .

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3.8%26.5mg

Phosphorus

4.07%28.5mg

26.5 mgvs28.5 mg

Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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0.62%21.2mg

Potassium

0.66%22.3mg

21.2 mgvs22.3 mg

Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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7.67%4.2μg

Selenium

10.5%5.77μg

4.2 μgvs5.77 μg

Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.019%0.28mg

Sodium

0%0mg

0.28 mgvs0 mg

Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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2.8%0.31mg

Zinc

2.94%0.32mg

0.31 mgvs0.32 mg

Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.1%3.7g

Water

1.43%52.8g

3.7 gvs52.8 g

Recommended Dietary Allowance is 3700g per day for Men 19-50 years .

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Lets compare vitamin content per 100 calories of Raw Enriched Short-grain White Rice vs Cooked Medium-grain White Rice enriched:

Raw Enriched Short-grain White Rice has 1.2 times more Vitamin B1, 1.2 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
Both Raw Enriched Short-grain White Rice and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B2, Vitamin B3 and Vitamin B5 per 100 kcal.
Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Raw Enriched Short-grain White Rice vs Cooked Medium-grain White Rice enriched:

Raw Enriched Short-grain White Rice has 2 times more Copper than Cooked Medium-grain White Rice enriched.
While Cooked Medium-grain White Rice enriched contains 1.6 times more Magnesium, 1.4 times more Selenium and 14.2 times more Water than Raw Enriched Short-grain White Rice.
Both Raw Enriched Short-grain White Rice and Cooked Medium-grain White Rice enriched have similar amounts of Iron, Manganese, Phosphorus and Zinc per 100 kcal.
Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Raw Enriched Short-grain White Rice has 3.4 times more Fiber than Cooked Medium-grain White Rice enriched.
Both Raw Enriched Short-grain White Rice and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.

Compare more foods per 100 kcal:

Raw Enriched Short-grain White RiceVS Cooked Short-grain White Rice enrichedCooked Medium-grain White Rice enrichedVS Cooked Short-grain White Rice enriched

Compare Foods

Comparing Nutrients in 100 calories Raw Enriched Short-grain White RiceVS Cooked Medium-grain White Rice enriched

Weight per 100 calories

Which food has more nutrients per 100 calories - Raw Enriched Short-grain White Rice or Cooked Medium-grain White Rice enriched?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 100 kcal: