Comparing Nutrients in 500 calories Raw Medium-grain White RiceVS Cooked parboiled Long-grain White Rice

Weight per 500 calories

Raw Medium-grain White Rice

139g

Cooked parboiled Long-grain White Rice

407g

Raw Medium-grain White Rice has 2.9 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.

Which food has more nutrients per 500 calories - Raw Medium-grain White Rice or Cooked parboiled Long-grain White Rice?

Macros Ratio

Protein Fat Carbs

Raw Medium-grain White Rice

91%

Cooked parboiled Long-grain White Rice

10%

87%

500 kcal ▼

Macro Nutrients

Raw Medium-grain White Ricevs Cooked parboiled Long-grain White Rice

17.2%500kcal

Energy

17.2%500kcal

500 kcalvs500 kcal

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

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0.83%0.81g

Fat

1.55%1.5g

0.81 gvs1.5 g

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

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0.69%0.22g

Saturated Fat

0.94%0.3g

0.22 gvs0.3 g

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

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2.34%0.038g

Omega 3

4.3%0.069g

0.038 gvs0.069 g

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

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1.05%0.18g

Omega 6

1.77%0.3g

0.18 gvs0.3 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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84.8%110g

Carbohydrate

81.5%106g

110 gvs106 g

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

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Sugars

0.62%0.45g

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

NA gvs0.45 g

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

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Fructose

0.11%0.081g

≤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 gvs0.081 g

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

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Glucose

%0.041g

NA gvs0.041 g

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

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Sucrose

%0.33g

NA gvs0.33 g

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

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Fiber

9.63%3.66g

NA gvs3.66 g

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

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16.4%9.2g

Protein

21%12g

9.2 gvs12 g

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

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Vitamins

Raw Medium-grain White Ricevs Cooked parboiled Long-grain White Rice

Vitamin A

RAE, retinol activity equivalents

NA μgvsNA μg

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

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8.1%0.097mg

Vitamin B1

25%0.3mg

Thiamine

0.097 mgvs0.3 mg

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

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5.13%0.067mg

Vitamin B2

5.94%0.077mg

Riboflavin

0.067 mgvs0.077 mg

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

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14%2.22mg

Vitamin B3

58.7%9.4mg

Niacin, nicotinic acid, niacinamide

2.22 mgvs9.4 mg

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

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37.2%1.86mg

Vitamin B5

26.3%1.3mg

Pantothenic acid

1.86 mgvs1.3 mg

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

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15.5%0.2mg

Vitamin B6

48.8%0.63mg

Pyridoxine

0.2 mgvs0.63 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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3.13%12.5μg

Vitamin B9

3.05%12μg

Folates and Folic Acid

12.5 μgvs12 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

0.27%0.041mg

Tocopherols and Tocotrienols

NA mgvs0.041 mg

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

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Vitamin K

0%0μg

Phytomenadione or phylloquinone

NA μgvs0 μg

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

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Minerals

Raw Medium-grain White Ricevs Cooked parboiled Long-grain White Rice

1.25%12.5mg

Calcium

7.72%77.2mg

12.5 mgvs77.2 mg

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

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17%0.15mg

Copper

31.6%0.28mg

0.15 mgvs0.28 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%1.1mg

Iron

12%0.98mg

1.1 mgvs0.98 mg

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

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11.6%48.6mg

Magnesium

8.7%36.6mg

48.6 mgvs36.6 mg

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

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66.4%1.53mg

Manganese

62.6%1.44mg

1.53 mgvs1.44 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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21.4%150mg

Phosphorus

32%224mg

150 mgvs224 mg

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

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3.5%119mg

Potassium

6.7%228mg

119 mgvs228 mg

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

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Selenium

68.7%38μg

NA μgvs38 μg

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

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0.093%1.4mg

Sodium

0.54%8.13mg

1.4 mgvs8.13 mg

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

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14.6%1.6mg

Zinc

13.7%1.5mg

1.6 mgvs1.5 mg

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

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0.48%18g

Water

7.73%286g

18 gvs286 g

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

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Lets compare vitamin content per 500 calories of Raw Medium-grain White Rice vs Cooked parboiled Long-grain White Rice:

Raw Medium-grain White Rice has 1.4 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
While Cooked parboiled Long-grain White Rice contains 3.1 times more Vitamin B1, 4.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Medium-grain White Rice.
Both Raw Medium-grain White Rice and Cooked parboiled Long-grain White Rice have similar amounts of Vitamin B2 per 500 kcal.
Both Raw Medium-grain White Rice as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Medium-grain White Rice vs Cooked parboiled Long-grain White Rice:

Raw Medium-grain White Rice has 1.3 times more Magnesium than Cooked parboiled Long-grain White Rice.
While Cooked parboiled Long-grain White Rice contains 6.2 times more Calcium, 1.9 times more Copper, 1.5 times more Phosphorus, 1.9 times more Potassium and 16 times more Water than Raw Medium-grain White Rice.
Both Raw Medium-grain White Rice and Cooked parboiled Long-grain White Rice have similar amounts of Iron, Manganese and Zinc per 500 kcal.

Comparison of macro-nutrients per 500 calories:

Cooked parboiled Long-grain White Rice contains 1.3 times more Protein than Raw Medium-grain White Rice.
Both Raw Medium-grain White Rice and Cooked parboiled Long-grain White Rice have similar amounts of Energy and Carbohydrate per 500 kcal.
Both Raw Medium-grain White Rice as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.

Compare more foods per 500 kcal:

Raw Medium-grain White RiceVS Cooked Medium-grain White RiceCooked parboiled Long-grain White RiceVS Cooked Medium-grain White Rice

Compare Foods

Comparing Nutrients in 500 calories Raw Medium-grain White RiceVS Cooked parboiled Long-grain White Rice

Weight per 500 calories

Which food has more nutrients per 500 calories - Raw Medium-grain White Rice or Cooked parboiled Long-grain White Rice?

Macros Ratio

Macro Nutrients

Vitamins

Minerals

Compare more foods per 500 kcal: