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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Rice	8%	2%	90%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	51% 1484kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	4.2% 4.1g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	3.65% 1.17g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	7.12% 1.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	247% 321g	244% 317g	130g per day for Men 19-50 years
Sugars	1.8% 1.3g	0.66% 0.48g	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	% 0.44g	NA	g per day for Men 19-50 years
Sucrose	% 0.83g	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	53.2% 30g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	74% 0.89mg	23% 0.28mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15.3% 0.2mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	125% 20mg	39.7% 6.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53.3% 2.67mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	138% 1.8mg	50% 0.65mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	7.94% 31.8μg	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	0.79% 0.12mg	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	28% 282mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	125% 1.13mg	97% 0.87mg	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	36.7% 2.94mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	25.5% 107mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	188% 4.3mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	566% 255μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	86.7% 607mg	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	20.3% 691mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	144% 79μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	37% 4.05mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.06% 39g	1.25% 46g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled Long-grain White Rice VS Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Dry parboiled Long-grain White Rice versus 14 oz of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Dry parboiled Long-grain White Rice have 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Rice.
• While 14 oz of Raw Regular Long-grain White Rice contain 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Rice provide similar amounts of Vitamin B2 per 14 ounces.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 ounces.

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

• 14 ounces of Dry parboiled Long-grain White Rice have 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Rice.
• Both Dry parboiled Long-grain White Rice and Rice contain similar levels of Iron, Magnesium, Manganese and Zinc per 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry parboiled Long-grain White Rice have 1.4 times more Fiber than Rice.
• Both Dry parboiled Long-grain White Rice and Rice offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.