Comparing Nutrients in 14 ounces Enriched Medium-grain White Rice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	49.3% 1429kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.37% 2.3g	0.86% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.96% 0.63g	0.71% 0.23g	32g per day for Men 19-50 years
Omega 3	6.7% 0.11g	2.5% 0.04g	1.6g per day for Men 19-50 years
Omega 6	3% 0.51g	1.07% 0.18g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 315g	87.3% 113g	130g per day for Men 19-50 years
Sugars	NA	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	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	14.6% 5.56g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	47% 26.2g	17% 9.45g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Cooked Medium-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	55.2% 0.66mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	4.9% 0.064mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	126% 20.2mg	45.5% 7.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	106% 5.3mg	32.6% 1.63mg	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	57.5% 230μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.57% 35.7mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	48.5% 0.44mg	16.8% 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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	33% 139mg	12.3% 51.6mg	420mg per day for Men 19-50 years
Manganese	190% 4.37mg	65% 1.5mg	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	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	42% 4.6mg	15% 1.67mg	11mg per day for Men 19-50 years
Water	1.4% 51g	7.36% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.3 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Enriched Medium-grain White Rice has 2.8 times more Energy, 2.7 times more Omega 3, 2.8 times more Carbohydrate, 4.7 times more Fiber and 2.8 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.