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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Cooked Regular Long-grain White Rice	9%	2%	89%

Macro Nutrients

	Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	50% 1449kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.23% 0.71g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	7.7% 0.12g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.45% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	244% 317g	86% 112g	130g per day for Men 19-50 years
Sugars	0.66% 0.48g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	13.6% 5.16g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	50.5% 28.3g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Rice	Cooked Regular 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	23% 0.28mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	15% 0.19mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39.7% 6.35mg	9.92% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	80% 4mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50% 0.65mg	28.4% 0.37mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	7.94% 31.8μg	2.98% 12μg	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	2.9% 0.44mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.33% 0.4μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Cooked Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	11% 111mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	97% 0.87mg	30.4% 0.27mg	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	39.7% 3.18mg	9.92% 0.79mg	8mg per day for Men 19-50 years
Magnesium	23.6% 99mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	188% 4.3mg	81.4% 1.87mg	2.3mg per day for Men 19-50 years
Molybdenum	566% 255μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	65.2% 456mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	13.4% 456mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.3% 4.33mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.25% 46g	7.34% 272g	3700g per day for Men 19-50 years

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

• Raw Regular Long-grain White Rice has 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Regular 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 Rice vs Cooked Regular Long-grain White Rice:

• Raw Regular Long-grain White Rice has 2.8 times more Calcium, 3.2 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Cooked Regular Long-grain White Rice.
• While Cooked Regular Long-grain White Rice contains 5.9 times more Water than Raw Regular Long-grain White Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Regular Long-grain White Rice has 2.8 times more Energy, 2.4 times more Omega 3, 2.8 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Cooked Regular Long-grain White Rice.
• Both Raw Regular Long-grain White Rice as well as Cooked Regular Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.