Comparing Nutrients in 1 kilogram Cooked parboiled Long-grain White Rice VS Cooked Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	42.4% 1230kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	3.8% 3.7g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	2.3% 0.74g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	4.35% 0.74g	2.7% 0.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	200% 261g	220% 286g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	23.7% 9g	NA	38g per day for Men 19-50 years
Protein	52% 29g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	61.7% 0.74mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	14.6% 0.19mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	25% 4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	64.6% 3.23mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	120% 1.56mg	38.5% 0.5mg	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	7.5% 30μg	5% 20μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	19% 190mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	77.8% 0.7mg	42.2% 0.38mg	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	30% 2.4mg	25% 2mg	8mg per day for Men 19-50 years
Magnesium	21.4% 90mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	154% 3.54mg	164% 3.77mg	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	53% 370mg	700mg per day for Men 19-50 years
Potassium	16.5% 560mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	169% 93μg	NA	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	33.6% 3.7mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	19% 704g	18.5% 686g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked parboiled Long-grain White Rice vs Cooked Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 3.7 times more Vitamin B1, 5.8 times more Vitamin B3 and 3.1 times more Vitamin B6 than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.3 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Vitamin B2 per 1 kg.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked parboiled Long-grain White Rice vs Cooked Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 6.3 times more Calcium, 1.8 times more Copper, 1.5 times more Phosphorus and 1.9 times more Potassium than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.4 times more Magnesium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Iron, Manganese, Zinc and Water per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Cooked parboiled Long-grain White Rice has 1.7 times more Omega 3 and 1.2 times more Protein than Cooked Medium-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.