Comparing Nutrients in 14 ounces Cooked Regular Long-grain White Rice enriched VS Cooked parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice enriched	9%	2%	89%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Regular Long-grain White Rice enriched	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	17.8% 516kcal	17% 488kcal	2900kcal per day for Men 19-50 years
Fat	1.15% 1.1g	1.5% 1.47g	97g per day for Men 19-50 years
Saturated Fat	0.96% 0.31g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	1.45% 0.25g	1.73% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86% 112g	79.5% 103g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	0.6% 0.44g	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	NA	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	NA	% 0.04g	g per day for Men 19-50 years
Sucrose	NA	% 0.32g	g per day for Men 19-50 years
Fiber	4.18% 1.6g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	19% 10.7g	20.6% 11.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice enriched	Cooked parboiled enriched Long-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	54% 0.65mg	70% 0.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	5.8% 0.075mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36.6% 5.86mg	57.3% 9.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.55mg	25.6% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	28.4% 0.37mg	47.6% 0.62mg	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	57.5% 230μg	80.4% 321μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice enriched	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	7.54% 75.4mg	1000mg per day for Men 19-50 years
Copper	30.4% 0.27mg	31% 0.28mg	0.9mg per day for Men 19-50 years
Fluoride	4.08% 163μg	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	59.5% 4.76mg	89.8% 7.2mg	8mg per day for Men 19-50 years
Magnesium	11.3% 47.6mg	8.5% 35.7mg	420mg per day for Men 19-50 years
Manganese	81.4% 1.87mg	61% 1.4mg	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	24.4% 171mg	31% 218mg	700mg per day for Men 19-50 years
Potassium	4.1% 139mg	6.54% 222mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	67% 37μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	17.7% 1.94mg	13.4% 1.47mg	11mg per day for Men 19-50 years
Water	7.34% 272g	7.55% 279g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Regular Long-grain White Rice enriched vs Cooked parboiled enriched Long-grain White Rice:

• Cooked Regular Long-grain White Rice enriched has 1.2 times more Vitamin B5 than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 1.3 times more Vitamin B1, 1.5 times more Vitamin B2, 1.6 times more Vitamin B3, 1.7 times more Vitamin B6 and 1.4 times more Vitamin B9 than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched as well as Cooked parboiled enriched Long-grain White Rice 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 Cooked Regular Long-grain White Rice enriched vs Cooked parboiled enriched Long-grain White Rice:

• Cooked Regular Long-grain White Rice enriched has 1.3 times more Magnesium, 1.3 times more Manganese and 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• While Cooked parboiled enriched Long-grain White Rice contains 1.9 times more Calcium, 1.5 times more Iron, 1.3 times more Phosphorus and 1.6 times more Potassium than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Copper, Selenium and Water per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked parboiled enriched Long-grain White Rice contains 1.3 times more Omega 3 and 2.3 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Regular Long-grain White Rice enriched and Cooked parboiled enriched Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 14 oz.
• Both Cooked Regular Long-grain White Rice enriched as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.