Comparing Nutrients in 1 kilogram Enriched Medium-grain White Rice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	124% 3600kcal	45% 1300kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	2.16% 2.1g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	1.8% 0.57g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	6.25% 0.1g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	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	610% 793g	220% 286g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	37% 14g	7.9% 3g	38g per day for Men 19-50 years
Protein	118% 66g	42.5% 24g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	482% 5.8mg	139% 1.67mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	12.3% 0.16mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	318% 51mg	115% 18.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	82.2% 4.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	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	578% 2310μg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	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	545% 43.6mg	186% 15mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	31% 130mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	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	154% 1080mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	8.53% 290mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	136% 75μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	38% 4.2mg	11mg per day for Men 19-50 years
Water	3.5% 129g	18.5% 686g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.3 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Enriched Medium-grain White Rice has 2.8 times more Energy, 2.7 times more Omega 3, 2.8 times more Carbohydrate, 4.7 times more Fiber and 2.8 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.