Comparing Nutrients in 1 kilogram Raw Enriched Short-grain White Rice VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	123% 3580kcal	42.8% 1240kcal	2900kcal per day for Men 19-50 years
Fat	5.36% 5.2g	5.15% 5g	97g per day for Men 19-50 years
Saturated Fat	4.38% 1.4g	0.53% 0.17g	32g per day for Men 19-50 years
Omega 3	15% 0.24g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	6.7% 1.14g	1% 0.17g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	609% 792g	206% 268g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	73.7% 28g	15.8% 6g	38g per day for Men 19-50 years
Protein	116% 65g	39% 22g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Prepared instant Long-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	471% 5.65mg	62.5% 0.75mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37% 0.48mg	6.15% 0.08mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	257% 41mg	109% 17.4mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	258% 13mg	11.2% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	132% 1.7mg	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	175% 700μg	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 Enriched Short-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3% 30mg	8% 80mg	1000mg per day for Men 19-50 years
Copper	233% 2.1mg	41% 0.37mg	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	529% 42.3mg	221% 17.7mg	8mg per day for Men 19-50 years
Magnesium	54.8% 230mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	451% 10.4mg	149% 3.43mg	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	136% 950mg	53% 370mg	700mg per day for Men 19-50 years
Potassium	22.4% 760mg	2.65% 90mg	3400mg per day for Men 19-50 years
Selenium	275% 151μg	87.3% 48μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	100% 11mg	44.5% 4.9mg	11mg per day for Men 19-50 years
Water	3.6% 133g	19% 703g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Prepared instant Long-grain White Rice, enriched per 1 kg

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

Lets compare vitamin content per 1 kilogram of Raw Enriched Short-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• 1 kilogram of Raw Enriched Short-grain White Rice has 7.5 times more Vitamin B1, 6 times more Vitamin B2, 2.4 times more Vitamin B3, 23 times more Vitamin B5, 3.4 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Enriched Short-grain White Rice as well as Prepared instant Long-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 Raw Enriched Short-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• 1 kilogram of Raw Enriched Short-grain White Rice has 5.7 times more Copper, 2.4 times more Iron, 4.6 times more Magnesium, 3 times more Manganese, 2.6 times more Phosphorus, 8.4 times more Potassium, 3.1 times more Selenium and 2.2 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Raw Enriched Short-grain White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Raw Enriched Short-grain White Rice has 2.9 times more Energy, 3 times more Carbohydrate, 4.7 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 kilogram of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Enriched Short-grain White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.