Comparing Nutrients in 14 ounces Dry instant Long-grain White Rice, enriched VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	52% 1508kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	87.7% 114g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	% 0.079g	NA	g per day for Men 19-50 years
Sucrose	% 0.079g	NA	g per day for Men 19-50 years
Fiber	20% 7.54g	NA	38g per day for Men 19-50 years
Protein	55.4% 31g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	306% 3.68mg	54.2% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	18% 0.23mg	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	273% 1091μg	58.5% 234μg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	31.8% 0.29mg	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	313% 25mg	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	61.6% 1.4mg	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	67% 468mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	3.04% 103mg	3400mg per day for Men 19-50 years
Selenium	268% 148μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	7.35% 272g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Cooked Short-grain White Rice enriched per 14 oz

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

Lets compare vitamin content per 14 ounces of Dry instant Long-grain White Rice, enriched vs Cooked Short-grain White Rice enriched:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 5.6 times more Vitamin B1, 1.8 times more Vitamin B2, 4.7 times more Vitamin B3, 2.1 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Dry instant Long-grain White Rice, enriched vs Cooked Short-grain White Rice enriched:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 22 times more Calcium, 2.5 times more Copper, 4.3 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 3.6 times more Phosphorus, 5 times more Selenium and 3.6 times more Zinc than Cooked Short-grain White Rice enriched.
• 14 ounces of Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium and Magnesium
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 2.9 times more Energy, 2.9 times more Carbohydrate and 3.3 times more Protein than Cooked Short-grain White Rice enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.