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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	17% 492kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	2.05% 2g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.067g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0% 0g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	0.4% 0.067g	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	81.7% 106g	242% 314g	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	29.2% 11g	38g per day for Men 19-50 years
Protein	15.5% 8.65g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	25% 0.3mg	187% 2.24mg	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	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.45% 0.22mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	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	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	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	16.3% 0.15mg	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	88% 7.03mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	59% 1.36mg	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	21% 147mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	1.05% 35.7mg	8.87% 302mg	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	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	7.55% 279g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared 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 Prepared 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 Prepared instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 14 oz of Raw Enriched Short-grain White Rice contain 7.5 times more Vitamin B1, 6 times more Vitamin B2, 2.4 times more Vitamin B3, 23 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Prepared 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 Prepared instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 14 oz of Raw Enriched Short-grain White Rice contain 5.7 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 8.4 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Enriched Short-grain White Rice contain 2.9 times more Energy, 3 times more Carbohydrate, 4.7 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 14 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared 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.