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

Weight per 300 calories

Enriched Regular Long-grain White Rice
82.2g
Dry parboiled enriched Long-grain White Rice
80.2g

Both foods have similar energy densities which is high in comparison to other foods.

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

Macros Ratio

Protein Fat Carbs

Enriched Regular Long-grain White Rice
8%
2%
90%
Dry parboiled enriched Long-grain White Rice
8%
3%
89%
300 kcal ▼

Macro Nutrients

Enriched Regular Long-grain White Ricevs Dry 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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0.56%0.54g
Fat
0.85%0.83g
0.54 gvs0.83 g
Recommended Dietary Allowance is 97g per day for Men 19-50 years .

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0.46%0.15g
Saturated Fat
0.74%0.24g
0.15 gvs0.24 g
Recommended Dietary Allowance is 32g per day for Men 19-50 years .

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1.6%0.025g
Omega 3
0.85%0.014g
0.025 gvs0.014 g
Recommended Dietary Allowance is 1.6g per day for Men 19-50 years .

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0.71%0.12g
Omega 6
1.44%0.24g
0.12 gvs0.24 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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50.5%65.7g
Carbohydrate
50%65g
65.7 gvs65 g
Recommended Dietary Allowance is 130g per day for Men 19-50 years .

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0.14%0.099g
Sugars
0.37%0.26g
Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
0.099 gvs0.26 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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0.023%0.016g
Fructose
0.022%0.016g
≤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 gvs0.016 g
Recommended Dietary Allowance is 72.5g per day for Men 19-50 years .

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%0.016g
Glucose
%0.088g
0.016 gvs0.088 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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%0.066g
Sucrose
%0.17g
0.066 gvs0.17 g
Recommended Dietary Allowance is g per day for Men 19-50 years .

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2.8%1.07g
Fiber
3.8%1.44g
1.07 gvs1.44 g
Recommended Dietary Allowance is 38g per day for Men 19-50 years .

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10.5%5.86g
Protein
10.8%6.02g
5.86 gvs6.02 g
Recommended Dietary Allowance is 56g per day for Men 19-50 years .

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Vitamins

Enriched Regular Long-grain White Ricevs Dry 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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39.5%0.47mg
Vitamin B1
40.3%0.48mg
Thiamine
0.47 mgvs0.48 mg
Recommended Dietary Allowance is 1.2mg per day for Men 19-50 years .

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3.1%0.04mg
Vitamin B2
3.1%0.04mg
Riboflavin
0.04 mgvs0.04 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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21.5%3.45mg
Vitamin B3
25.3%4.05mg
Niacin, nicotinic acid, niacinamide
3.45 mgvs4.05 mg
Recommended Dietary Allowance is 16mg per day for Men 19-50 years .

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16.6%0.83mg
Vitamin B5
10.8%0.54mg
Pantothenic acid
0.83 mgvs0.54 mg
Recommended Dietary Allowance is 5mg per day for Men 19-50 years .

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10.4%0.13mg
Vitamin B6
28%0.36mg
Pyridoxine
0.13 mgvs0.36 mg
Recommended Dietary Allowance is 1.3mg per day for Men 19-50 years .

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NA
Vitamin B7
NA
Biotin
NA μgvsNA μg
Recommended Dietary Allowance is 30μg per day for Men 19-50 years .

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47.5%190μg
Vitamin B9
51.5%206μg
Folates and Folic Acid
190 μgvs206 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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0.6%0.09mg
Vitamin E
0.16%0.024mg
Tocopherols and Tocotrienols
0.09 mgvs0.024 mg
Recommended Dietary Allowance is 15mg per day for Men 19-50 years .

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0.068%0.082μg
Vitamin K
0.067%0.08μg
Phytomenadione or phylloquinone
0.082 μgvs0.08 μg
Recommended Dietary Allowance is 120μg per day for Men 19-50 years .

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Minerals

Enriched Regular Long-grain White Ricevs Dry parboiled enriched Long-grain White Rice
2.3%23mg
Calcium
5.7%57mg
23 mgvs57 mg
Recommended Dietary Allowance is 1000mg per day for Men 19-50 years .

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20%0.18mg
Copper
25.3%0.23mg
0.18 mgvs0.23 mg
Recommended Dietary Allowance is 0.9mg per day for Men 19-50 years .

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NA
Fluoride
NA
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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44.3%3.54mg
Iron
33.4%2.67mg
3.54 mgvs2.67 mg
Recommended Dietary Allowance is 8mg per day for Men 19-50 years .

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4.9%20.5mg
Magnesium
5.16%21.7mg
20.5 mgvs21.7 mg
Recommended Dietary Allowance is 420mg per day for Men 19-50 years .

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39%0.89mg
Manganese
36%0.83mg
0.89 mgvs0.83 mg
Recommended Dietary Allowance is 2.3mg per day for Men 19-50 years .

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NA
Molybdenum
NA
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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13.5%95mg
Phosphorus
17.5%123mg
95 mgvs123 mg
Recommended Dietary Allowance is 700mg per day for Men 19-50 years .

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2.8%95mg
Potassium
4.1%140mg
95 mgvs140 mg
Recommended Dietary Allowance is 3400mg per day for Men 19-50 years .

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22.6%12.4μg
Selenium
29%16μg
12.4 μgvs16 μg
Recommended Dietary Allowance is 55μg per day for Men 19-50 years .

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0.27%4.1mg
Sodium
0.11%1.6mg
4.1 mgvs1.6 mg
Recommended Dietary Allowance is 1500mg per day for Men 19-50 years .

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8.14%0.9mg
Zinc
7.44%0.82mg
0.9 mgvs0.82 mg
Recommended Dietary Allowance is 11mg per day for Men 19-50 years .

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0.26%9.55g
Water
0.21%7.9g
9.55 gvs7.9 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 Enriched Regular Long-grain White Rice vs Dry parboiled enriched Long-grain White Rice:
Comparing minerals per 300 calories for Enriched Regular Long-grain White Rice vs Dry parboiled enriched Long-grain White Rice:
Comparison of macro-nutrients per 300 calories:



Compare more foods per 300 kcal:

Enriched Regular Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedDry parboiled enriched Long-grain White RiceVS Cooked Regular Long-grain White Rice enrichedEnriched Regular Long-grain White RiceVS Cooked parboiled enriched Long-grain White RiceDry parboiled enriched Long-grain White RiceVS Cooked parboiled enriched Long-grain White Rice
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Nutrients data from USDA National Nutrient Database for Standard Reference by US Department of Agriculture, Agricultural Research Service, Nutrient Data Laboratory.

Recommended Dietary Allowances (RDA) compiled from U.S. Department of Health & Human Services , National Institutes of Health.

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