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

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	131% 3800kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	9.7% 9.4g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.75% 1.52g	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	12% 2.02g	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	633% 823g	220% 286g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.2g	NA	g per day for Men 19-50 years
Fiber	50% 19g	7.9% 3g	38g per day for Men 19-50 years
Protein	140% 78.2g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Cooked Medium-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	772% 9.26mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21.5% 0.28mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	438% 70mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	86.4% 4.32mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	94% 1.22mg	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	688% 2750μg	145% 580μg	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	2.67% 0.4mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	22% 220mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	197% 1.77mg	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	788% 63mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	33.3% 140mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	428% 9.85mg	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	169% 1180mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	7.94% 270mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	676% 372μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	6.67% 100mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	130% 14.3mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	2.26% 83.8g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Cooked Medium-grain White Rice enriched per 1 kg

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

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

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 5.5 times more Vitamin B1, 1.8 times more Vitamin B2, 3.8 times more Vitamin B3, 2.4 times more Vitamin B6 and 4.7 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B5 per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin B2
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 7.3 times more Calcium, 4.7 times more Copper, 4.2 times more Iron, 2.6 times more Manganese, 3.2 times more Phosphorus, 5 times more Selenium and 3.4 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Dry instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched contain similar levels of Magnesium per one kilogram.
• 1 kilogram of Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Dry instant Long-grain White Rice, enriched has 2.9 times more Energy, 2.9 times more Carbohydrate, 6.3 times more Fiber and 3.3 times more Protein than Cooked Medium-grain White Rice enriched.
• 1 kilogram of Cooked Medium-grain White Rice enriched provide inadequate amounts of Fiber
• Both Dry instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.