Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Cooked parboiled enriched Long-grain White Rice

Weight per 300 calories

Dry instant Long-grain White Rice, enriched

79g

Cooked parboiled enriched Long-grain White Rice

244g

Dry instant Long-grain White Rice, enriched has 3.1 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 instant Long-grain White Rice, enriched or Cooked parboiled enriched Long-grain White Rice?

Macros Ratio

Protein Fat Carbs

Dry instant Long-grain White Rice, enriched

90%

Cooked parboiled enriched Long-grain White Rice

10%

87%

300 kcal ▼

Macro Nutrients

Dry instant Long-grain White Rice, enrichedvs 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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0.77%0.74g

Fat

0.93%0.9g

0.74 gvs0.9 g

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

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0.38%0.12g

Saturated Fat

0.56%0.18g

0.12 gvs0.18 g

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

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0.84%0.013g

Omega 3

2.6%0.041g

0.013 gvs0.041 g

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

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0.94%0.16g

Omega 6

1.06%0.18g

0.16 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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0.054%0.039g

Sugars

0.37%0.27g

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

0.039 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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%0.016g

Glucose

%0.024g

0.016 gvs0.024 g

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

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%0.016g

Sucrose

%0.2g

0.016 gvs0.2 g

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

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3.95%1.5g

Fiber

5.78%2.2g

1.5 gvs2.2 g

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

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11%6.17g

Protein

12.7%7.1g

6.17 gvs7.1 g

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

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Vitamins

Dry instant Long-grain White Rice, enrichedvs 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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61%0.73mg

Vitamin B1

43%0.52mg

Thiamine

0.73 mgvs0.52 mg

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

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1.7%0.022mg

Vitamin B2

3.56%0.046mg

Riboflavin

0.022 mgvs0.046 mg

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

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34.6%5.53mg

Vitamin B3

35%5.63mg

Niacin, nicotinic acid, niacinamide

5.53 mgvs5.63 mg

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

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6.82%0.34mg

Vitamin B5

15.8%0.79mg

Pantothenic acid

0.34 mgvs0.79 mg

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

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7.4%0.096mg

Vitamin B6

29.3%0.38mg

Pyridoxine

0.096 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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54.3%217μg

Vitamin B9

49.4%198μg

Folates and Folic Acid

217 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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0.21%0.032mg

Vitamin E

0.16%0.024mg

Tocopherols and Tocotrienols

0.032 mgvs0.024 mg

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

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0.066%0.079μg

Vitamin K

0%0μg

Phytomenadione or phylloquinone

0.079 μgvs0 μg

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

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Minerals

Dry instant Long-grain White Rice, enrichedvs Cooked parboiled enriched Long-grain White Rice

1.74%17.4mg

Calcium

4.63%46.3mg

17.4 mgvs46.3 mg

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

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15.5%0.14mg

Copper

19%0.17mg

0.14 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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62%4.97mg

Iron

55%4.4mg

4.97 mgvs4.4 mg

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

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2.63%11mg

Magnesium

5.23%22mg

11 mgvs22 mg

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

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34%0.78mg

Manganese

37.5%0.86mg

0.78 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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13.3%93mg

Phosphorus

19%134mg

93 mgvs134 mg

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

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0.63%21.3mg

Potassium

4%137mg

21.3 mgvs137 mg

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

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53.4%29.4μg

Selenium

41.2%22.7μg

29.4 μgvs22.7 μg

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

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0.53%7.9mg

Sodium

0.33%4.88mg

7.9 mgvs4.88 mg

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

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10.3%1.13mg

Zinc

8.2%0.9mg

1.13 mgvs0.9 mg

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

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0.18%6.6g

Water

4.64%172g

6.6 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 instant Long-grain White Rice, enriched vs Cooked parboiled enriched Long-grain White Rice:

Dry instant Long-grain White Rice, enriched has 1.4 times more Vitamin B1 than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 2.1 times more Vitamin B2, 2.3 times more Vitamin B5 and 4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B9 per 300 kcal.
Both Dry instant Long-grain White Rice, enriched 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 instant Long-grain White Rice, enriched vs Cooked parboiled enriched Long-grain White Rice:

Dry instant Long-grain White Rice, enriched has 1.3 times more Selenium and 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
While Cooked parboiled enriched Long-grain White Rice contains 2.7 times more Calcium, 2 times more Magnesium, 1.4 times more Phosphorus, 6.4 times more Potassium and 25.9 times more Water than Dry instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Copper, Iron and Manganese 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 instant Long-grain White Rice, enriched.
Both Dry instant Long-grain White Rice, enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
Both Dry instant Long-grain White Rice, enriched 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 instant Long-grain White Rice, enrichedVS Prepared instant Long-grain White Rice, enrichedCooked parboiled enriched Long-grain White RiceVS Prepared instant Long-grain White Rice, enriched

Compare Foods

Comparing Nutrients in 300 calories Dry instant Long-grain White Rice, enrichedVS Cooked parboiled enriched Long-grain White Rice

Weight per 300 calories

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

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 300 kcal: