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

Macros Ratio

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

Macro Nutrients

	Cooked Short-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	17.8% 516kcal	17% 492kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.05% 2g	97g per day for Men 19-50 years
Saturated Fat	0.63% 0.2g	0.21% 0.067g	32g per day for Men 19-50 years
Omega 3	2.23% 0.036g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.96% 0.16g	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	87.7% 114g	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	NA	6.27% 2.4g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	15.5% 8.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	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	54.2% 0.65mg	25% 0.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37% 5.93mg	43% 6.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31.5% 1.58mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	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	58.5% 234μg	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	NA	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

	Cooked Short-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	31.8% 0.29mg	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	72.4% 5.8mg	88% 7.03mg	8mg per day for Men 19-50 years
Magnesium	7.56% 31.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	61.6% 1.4mg	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	18.7% 131mg	21% 147mg	700mg per day for Men 19-50 years
Potassium	3.04% 103mg	1.05% 35.7mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	34.6% 19μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	14.4% 1.6mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.35% 272g	7.55% 279g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 14 oz of Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched vs Prepared instant Long-grain White Rice, enriched:

• 14 ounces of Cooked Short-grain White Rice enriched have 2.2 times more Vitamin B1 and 7.1 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 14 ounces.
• 14 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Short-grain White Rice enriched have 1.9 times more Copper and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Iron, Manganese, Phosphorus and Zinc per 14 ounces.
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched have similar amounts of macro-nutrients per 14 oz
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.