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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	42.8% 1240kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	5.15% 5g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	0.53% 0.17g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	0% 0g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	1% 0.17g	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	206% 268g	220% 286g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	15.8% 6g	7.9% 3g	38g per day for Men 19-50 years
Protein	39% 22g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Prepared 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	62.5% 0.75mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.15% 0.08mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	109% 17.4mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.2% 0.56mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	38.5% 0.5mg	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	175% 700μg	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	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

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	8% 80mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	221% 17.7mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	149% 3.43mg	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	53% 370mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	2.65% 90mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	87.3% 48μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	44.5% 4.9mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	19% 703g	18.5% 686g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared 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 Prepared 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 Prepared instant Long-grain White Rice, enriched vs Cooked Medium-grain White Rice enriched:

• 1 kilogram of Prepared instant Long-grain White Rice, enriched has 1.2 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 1 kg of Cooked Medium-grain White Rice enriched contains 2.2 times more Vitamin B1 and 7.3 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B3 and Vitamin B6 per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kg of Cooked Medium-grain White Rice enriched contains 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per one kilogram.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of macro-nutrients per 1 kg
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in one kilogram.