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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	17% 492kcal	52% 1508kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	3.85% 3.73g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.9% 0.6g	32g per day for Men 19-50 years
Omega 3	0% 0g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	4.7% 0.8g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	81.7% 106g	251% 327g	130g per day for Men 19-50 years
Sugars	0% 0g	0.27% 0.2g	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% 0g	0.11% 0.079g	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.079g	g per day for Men 19-50 years
Fiber	6.27% 2.4g	20% 7.54g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	55.4% 31g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-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	25% 0.3mg	306% 3.68mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	8.55% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	174% 28mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	34.3% 1.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	37.2% 0.48mg	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	69.5% 278μg	273% 1091μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	8.73% 87.3mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	78% 0.7mg	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	88% 7.03mg	313% 25mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	13.2% 55.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	170% 3.9mg	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	21% 147mg	67% 468mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	3.15% 107mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	268% 148μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	2.65% 39.7mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	51.6% 5.68mg	11mg per day for Men 19-50 years
Water	7.55% 279g	0.9% 33.3g	3700g per day for Men 19-50 years

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

• Dry instant Long-grain White Rice, enriched contains 12.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 7.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

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

• Prepared instant Long-grain White Rice, enriched has 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.8 times more Calcium, 4.8 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 7.8 times more Selenium and 2.9 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Dry instant Long-grain White Rice, enriched contains 3.1 times more Energy, more Omega 3, 11.9 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 14 oz.