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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	17% 492kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	3% 0.51g	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	242% 315g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-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	25% 0.3mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43% 6.9mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	44.3% 0.58mg	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	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	0.26% 0.04mg	2.9% 0.44mg	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	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	48.5% 0.44mg	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	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	190% 4.37mg	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	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	34.6% 19μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	7.55% 279g	1.4% 51g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice contains 7.7 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 23.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 oz.

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

• Prepared instant Long-grain White Rice, enriched has 5.5 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enriched Medium-grain White Rice contains 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.