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

Macros Ratio

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

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	17% 492kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	0% 0g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	1.07% 0.18g	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	87.3% 113g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	6.27% 2.4g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-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	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	32.6% 1.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	15.3% 0.2mg	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	57.5% 230μg	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

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	16.8% 0.15mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	65% 1.5mg	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	21% 147mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	7.55% 279g	7.36% 272g	3700g per day for Men 19-50 years

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

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.2 times more Vitamin B1, 2 times more Vitamin B2 and 7.3 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B6 per 14 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

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

• Cooked Medium-grain White Rice enriched contains 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 14 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Prepared instant Long-grain White Rice, enriched has 2 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.