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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	49% 1421kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	2.13% 2.06g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	1.74% 0.56g	0.63% 0.2g	32g per day for Men 19-50 years
Omega 3	5.95% 0.095g	2.23% 0.036g	1.6g per day for Men 19-50 years
Omega 6	2.66% 0.45g	0.96% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	242% 314g	87.7% 114g	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	NA	38g per day for Men 19-50 years
Protein	46% 25.8g	16.7% 9.37g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Short-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	187% 2.24mg	54.2% 0.65mg	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	102% 16.3mg	37% 5.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	102% 5.1mg	31.5% 1.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52.2% 0.68mg	18% 0.23mg	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	58.5% 234μg	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	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

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.4% 3.97mg	1000mg per day for Men 19-50 years
Copper	93% 0.83mg	31.8% 0.29mg	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	72.4% 5.8mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	7.56% 31.8mg	420mg per day for Men 19-50 years
Manganese	179% 4.1mg	61.6% 1.4mg	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	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	8.87% 302mg	3.04% 103mg	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	39.7% 4.37mg	14.4% 1.6mg	11mg per day for Men 19-50 years
Water	1.43% 52.7g	7.35% 272g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-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 Raw Enriched Short-grain White Rice vs Cooked Short-grain White Rice enriched:

• Raw Enriched Short-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

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