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

Macros Ratio

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

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	52% 1508kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	3.85% 3.73g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	1.9% 0.6g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	4.2% 0.067g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	4.7% 0.8g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	251% 327g	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	55.4% 31g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	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	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	8.55% 0.11mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	174% 28mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.3% 1.7mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.2% 0.48mg	52.2% 0.68mg	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	229% 917μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	8.73% 87.3mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	78% 0.7mg	93% 0.83mg	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	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	13.2% 55.6mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	170% 3.9mg	179% 4.1mg	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	54% 377mg	700mg per day for Men 19-50 years
Potassium	3.15% 107mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	268% 148μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	2.65% 39.7mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	51.6% 5.68mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	0.9% 33.3g	1.43% 52.7g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Dry instant Long-grain White Rice, enriched versus 14 oz of Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.7 times more Vitamin B2, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B9 per 14 ounces.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 7.3 times more Calcium, 1.5 times more Iron, 1.2 times more Phosphorus, 2.5 times more Selenium and 1.3 times more Zinc than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.6 times more Magnesium and 2.8 times more Potassium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice contain similar levels of Copper and Manganese per 14 ounces.
• 14 ounces of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 14 ounces of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Dry instant Long-grain White Rice, enriched have 1.2 times more Protein than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 14 ounces.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.