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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	17% 488kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	1.5% 1.47g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.73% 0.29g	3% 0.51g	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	242% 315g	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	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	24.5% 0.29mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.8% 0.075mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	57.3% 9.16mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	25.6% 1.3mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	47.6% 0.62mg	44.3% 0.58mg	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	8.93% 35.7μg	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	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.54% 75.4mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	31% 0.28mg	48.5% 0.44mg	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	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	8.5% 35.7mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	61% 1.4mg	190% 4.37mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	6.54% 222mg	10% 341mg	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	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	13.4% 1.47mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	7.55% 279g	1.4% 51g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 1.4 times more Vitamin B3 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 3 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B1 and Vitamin B6 per 14 oz.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Cooked parboiled Long-grain White Rice has 2.1 times more Calcium and 5.5 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.6 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cooked parboiled Long-grain White Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain White Rice contains 2.9 times more Energy, 1.6 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.