Comparing Nutrients in 14 ounces Raw Enriched Short-grain White Rice VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	49% 1421kcal	49.3% 1429kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	2.37% 2.3g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	1.96% 0.63g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	6.7% 0.11g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	3% 0.51g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	242% 315g	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	29.2% 11g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	46% 25.8g	47% 26.2g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Enriched Medium-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	187% 2.24mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.7% 0.19mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	102% 16.3mg	126% 20.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	106% 5.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	44.3% 0.58mg	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	229% 917μg	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	2.9% 0.44mg	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

	Raw Enriched Short-grain White Rice	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	3.57% 35.7mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	48.5% 0.44mg	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	210% 16.8mg	216% 17.3mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	33% 139mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	190% 4.37mg	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	54% 377mg	61.2% 429mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	10% 341mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	39.7% 4.37mg	42% 4.6mg	11mg per day for Men 19-50 years
Water	1.43% 52.7g	1.4% 51g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Enriched Medium-grain White Rice per 14 oz

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

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

• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice have similar amounts of vitamins per 14 oz
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per 14 ounces.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Raw Enriched Short-grain White Rice vs Enriched Medium-grain White Rice:

• 14 ounces of Raw Enriched Short-grain White Rice have 1.9 times more Copper than Enriched Medium-grain White Rice.
• While 14 oz of Enriched Medium-grain White Rice contain 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice contain similar levels of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per 14 ounces.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Raw Enriched Short-grain White Rice have 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.