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

Macros Ratio

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

Macro Nutrients

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	49.3% 1429kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	0.4% 0.067g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	81.7% 106g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	14.6% 5.56g	6.27% 2.4g	38g per day for Men 19-50 years
Protein	47% 26.2g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Prepared instant Long-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	191% 2.3mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	44.3% 0.58mg	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	229% 917μg	69.5% 278μg	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	0.26% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	16.3% 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	216% 17.3mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	59% 1.36mg	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	61.2% 429mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.4% 51g	7.55% 279g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Prepared instant Long-grain White Rice, enriched per 14 oz

Compare the macro and micronutrient content in 14 oz of Enriched Medium-grain White Rice versus 14 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 ounces of Enriched Medium-grain White Rice have 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.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 14 ounces.

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

• 14 ounces of Enriched Medium-grain White Rice have 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.
• 14 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Enriched Medium-grain White Rice have 2.9 times more Energy, 3 times more Carbohydrate, 2.3 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 Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.