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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Rice	8%	2%	90%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	129% 3740kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	10.6% 10.3g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	9.2% 2.94g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	10.6% 0.17g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	18% 3.05g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	622% 809g	615% 800g	130g per day for Men 19-50 years
Sugars	4.55% 3.3g	1.66% 1.2g	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	% 1.1g	NA	g per day for Men 19-50 years
Sucrose	% 2.1g	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	34.2% 13g	38g per day for Men 19-50 years
Protein	134% 75g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	187% 2.24mg	58.3% 0.7mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	38.5% 0.5mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	316% 50.5mg	100% 16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	134% 6.7mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	348% 4.5mg	126% 1.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	20% 80μg	20% 80μg	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	2% 0.3mg	7.33% 1.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	71% 710mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	316% 2.84mg	244% 2.2mg	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	93% 7.4mg	100% 8mg	8mg per day for Men 19-50 years
Magnesium	64.3% 270mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	450% 10.4mg	473% 11mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	1427% 642μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	219% 1530mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	51% 1740mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	362% 199μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	1.33% 20mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	93% 10mg	99% 11mg	11mg per day for Men 19-50 years
Water	2.66% 99g	3.14% 116g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry parboiled Long-grain White Rice VS Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Dry parboiled Long-grain White Rice versus 1 kg of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Dry parboiled Long-grain White Rice has 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Rice.
• While 1 kg of Raw Regular Long-grain White Rice contains 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Rice provide similar amounts of Vitamin B2 per one kilogram.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

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

• 1 kilogram of Dry parboiled Long-grain White Rice has 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Rice.
• Both Dry parboiled Long-grain White Rice and Rice contain similar levels of Iron, Magnesium, Manganese and Zinc per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry parboiled Long-grain White Rice has 1.4 times more Fiber than Rice.
• Both Dry parboiled Long-grain White Rice and Rice offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Dry parboiled Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.