Comparing Nutrients in 14 ounces Cooked parboiled Long-grain White Rice VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	17% 488kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	79.5% 103g	87.3% 113g	130g per day for Men 19-50 years
Sugars	0.6% 0.44g	NA	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	0.11% 0.079g	NA	72.5g per day for Men 19-50 years	≤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]
Glucose	% 0.04g	NA	g per day for Men 19-50 years
Sucrose	% 0.32g	NA	g per day for Men 19-50 years
Fiber	9.4% 3.57g	NA	38g per day for Men 19-50 years
Protein	20.6% 11.5g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.98% 12μg	2% 7.94μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	0.26% 0.04mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	16.8% 0.15mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	12% 0.95mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	65% 1.5mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	31% 218mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	67% 37μg	NA	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.55% 279g	7.36% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked parboiled Long-grain White Rice vs Cooked Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 3.7 times more Vitamin B1, 5.8 times more Vitamin B3 and 3.1 times more Vitamin B6 than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.3 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Vitamin B2 per 14 oz.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked parboiled Long-grain White Rice vs Cooked Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 6.3 times more Calcium, 1.8 times more Copper, 1.5 times more Phosphorus and 1.9 times more Potassium than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.4 times more Magnesium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Iron, Manganese, Zinc and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked parboiled Long-grain White Rice has 1.7 times more Omega 3 and 1.2 times more Protein than Cooked Medium-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Energy and Carbohydrate per 14 oz.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.