Comparing Nutrients in 1 kilogram Cooked parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	42.4% 1230kcal	131% 3800kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	9.7% 9.4g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	4.75% 1.52g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	12% 2.02g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	633% 823g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	0.69% 0.5g	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	0.28% 0.2g	0.28% 0.2g	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	% 0.1g	% 0.2g	g per day for Men 19-50 years
Sucrose	% 0.8g	% 0.2g	g per day for Men 19-50 years
Fiber	23.7% 9g	50% 19g	38g per day for Men 19-50 years
Protein	52% 29g	140% 78.2g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Dry 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	177% 2.12mg	772% 9.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	21.5% 0.28mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	438% 70mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	86.4% 4.32mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	94% 1.22mg	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	203% 810μg	688% 2750μg	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	0.67% 0.1mg	2.67% 0.4mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	19% 190mg	22% 220mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	197% 1.77mg	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	226% 18mg	788% 63mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	33.3% 140mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	428% 9.85mg	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	78.6% 550mg	169% 1180mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	7.94% 270mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	676% 372μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	6.67% 100mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	130% 14.3mg	11mg per day for Men 19-50 years
Water	19% 704g	2.26% 83.8g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 1.3 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 kg.

Comparing minerals per 1 kilogram for Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Potassium and 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.5 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 4 times more Selenium and 3.9 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Dry instant Long-grain White Rice, enriched contains 3.1 times more Energy, 2.7 times more Omega 6, 3.2 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Omega 3 per 1 kg.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 kg.