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

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Cooked parboiled Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Raw Medium-grain White Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	124% 3600kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	5.98% 5.8g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	4.94% 1.58g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	17% 0.27g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	7.53% 1.28g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	610% 793g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	0.28% 0.2g	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	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	118% 66g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	58.3% 0.7mg	61.7% 0.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	100% 16mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	268% 13.4mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	112% 1.45mg	120% 1.56mg	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	22.5% 90μg	7.5% 30μg	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	NA	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Raw Medium-grain White Rice	Cooked parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	9% 90mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	77.8% 0.7mg	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	100% 8mg	30% 2.4mg	8mg per day for Men 19-50 years
Magnesium	83.3% 350mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	478% 11mg	154% 3.54mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	105% 11.6mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	3.5% 129g	19% 704g	3700g per day for Men 19-50 years

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

• Raw Medium-grain White Rice has 2.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 3 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 1.4 times more Vitamin B3 than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice and Cooked parboiled Long-grain White Rice have similar amounts of Vitamin B1 and Vitamin B6 per 1 kg.
• Both Raw Medium-grain White Rice as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 kg.

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

• Raw Medium-grain White Rice has 1.6 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cooked parboiled Long-grain White Rice.
• While Cooked parboiled Long-grain White Rice contains 2.1 times more Calcium and 5.5 times more Water than Raw Medium-grain White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain White Rice has 2.9 times more Energy, 1.6 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Raw Medium-grain White Rice as well as Cooked parboiled Long-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 kg.