Comparing Nutrients in 300 calories Dry parboiled enriched Long-grain White RiceVS Cooked parboiled enriched Long-grain White Rice

Weight per 300 calories

Dry parboiled enriched Long-grain White Rice

80.2g

Cooked parboiled enriched Long-grain White Rice

244g

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

Which food has more nutrients per 300 calories - Dry parboiled enriched Long-grain White Rice or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

Protein Fat Carbs

Dry parboiled enriched Long-grain White Rice

89%

Cooked parboiled enriched Long-grain White Rice

10%

87%

300 kcal ▼

Macro Nutrients

Dry parboiled enriched Long-grain White Ricevs Cooked parboiled enriched Long-grain White Rice

10.3%300kcal

Energy

10.3%300kcal

300 kcalvs300 kcal

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

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0.85%0.83g

Fat

0.93%0.9g

0.83 gvs0.9 g

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

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0.74%0.24g

Saturated Fat

0.56%0.18g

0.24 gvs0.18 g

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

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0.85%0.014g

Omega 3

2.6%0.041g

0.014 gvs0.041 g

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

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1.44%0.24g

Omega 6

1.06%0.18g

0.24 gvs0.18 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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50%65g

Carbohydrate

49%63.5g

65 gvs63.5 g

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

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0.37%0.26g

Sugars

0.37%0.27g

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

0.26 gvs0.27 g

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

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0.022%0.016g

Fructose

0.067%0.049g

≤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]

0.016 gvs0.049 g

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

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%0.088g

Glucose

%0.024g

0.088 gvs0.024 g

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

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%0.17g

Sucrose

%0.2g

0.17 gvs0.2 g

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

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3.8%1.44g

Fiber

5.78%2.2g

1.44 gvs2.2 g

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

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10.8%6.02g

Protein

12.7%7.1g

6.02 gvs7.1 g

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

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Vitamins

Dry parboiled enriched Long-grain White Ricevs Cooked parboiled enriched Long-grain White Rice

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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40.3%0.48mg

Vitamin B1

43%0.52mg

Thiamine

0.48 mgvs0.52 mg

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

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3.1%0.04mg

Vitamin B2

3.56%0.046mg

Riboflavin

0.04 mgvs0.046 mg

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

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25.3%4.05mg

Vitamin B3

35%5.63mg

Niacin, nicotinic acid, niacinamide

4.05 mgvs5.63 mg

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

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10.8%0.54mg

Vitamin B5

15.8%0.79mg

Pantothenic acid

0.54 mgvs0.79 mg

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

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28%0.36mg

Vitamin B6

29.3%0.38mg

Pyridoxine

0.36 mgvs0.38 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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51.5%206μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

206 μgvs198 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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0.16%0.024mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.024 mgvs0.024 mg

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

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0.067%0.08μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.08 μgvs0 μg

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

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Minerals

Dry parboiled enriched Long-grain White Ricevs Cooked parboiled enriched Long-grain White Rice

5.7%57mg

Calcium

4.63%46.3mg

57 mgvs46.3 mg

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

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25.3%0.23mg

Copper

19%0.17mg

0.23 mgvs0.17 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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33.4%2.67mg

Iron

55%4.4mg

2.67 mgvs4.4 mg

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

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5.16%21.7mg

Magnesium

5.23%22mg

21.7 mgvs22 mg

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

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36%0.83mg

Manganese

37.5%0.86mg

0.83 mgvs0.86 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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17.5%123mg

Phosphorus

19%134mg

123 mgvs134 mg

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

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4.1%140mg

Potassium

4%137mg

140 mgvs137 mg

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

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29%16μg

Selenium

41.2%22.7μg

16 μgvs22.7 μg

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

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0.11%1.6mg

Sodium

0.33%4.88mg

1.6 mgvs4.88 mg

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

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7.44%0.82mg

Zinc

8.2%0.9mg

0.82 mgvs0.9 mg

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

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0.21%7.9g

Water

4.64%172g

7.9 gvs172 g

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

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Lets compare vitamin content per 300 calories of Dry parboiled enriched Long-grain White Rice vs Cooked parboiled enriched Long-grain White Rice:

Cooked parboiled enriched Long-grain White Rice contains 1.4 times more Vitamin B3 and 1.5 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9 per 300 kcal.
Both Dry parboiled enriched Long-grain White Rice as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 300 kcal.

Comparing minerals per 300 calories for Dry parboiled enriched Long-grain White Rice vs Cooked parboiled enriched Long-grain White Rice:

Dry parboiled enriched Long-grain White Rice has 1.2 times more Calcium and 1.3 times more Copper than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 1.7 times more Iron, 1.4 times more Selenium and 21.7 times more Water than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice and Cooked parboiled enriched Long-grain White Rice have similar amounts of Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.

Comparison of macro-nutrients per 300 calories:

Cooked parboiled enriched Long-grain White Rice contains 1.5 times more Fiber than Dry parboiled enriched Long-grain White Rice.
Both Dry parboiled enriched Long-grain White Rice and Cooked parboiled enriched Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dry parboiled enriched Long-grain White Rice as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.

Compare more foods per 300 kcal:

Dry parboiled enriched Long-grain White RiceVS Dry instant Long-grain White Rice, enrichedCooked parboiled enriched Long-grain White RiceVS Dry instant Long-grain White Rice, enriched

Compare Foods

Comparing Nutrients in 300 calories Dry parboiled enriched Long-grain White RiceVS Cooked parboiled enriched Long-grain White Rice

Weight per 300 calories

Which food has more nutrients per 300 calories - Dry parboiled enriched Long-grain White Rice or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: