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

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	19.2% 558kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	100% 130g	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	0.13% 0.091g	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	% 0.045g	NA	g per day for Men 19-50 years
Sucrose	% 0.36g	NA	g per day for Men 19-50 years
Fiber	10.7% 4.1g	NA	38g per day for Men 19-50 years
Protein	23.6% 13g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	37.3% 1.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	17.4% 0.23mg	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	3.4% 13.6μg	2.27% 9.07μg	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	0.3% 0.045mg	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

	Cooked parboiled Long-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	8.6% 86mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	19% 0.17mg	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	13.6% 1.1mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	74.3% 1.7mg	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	35.6% 249mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	76.7% 42μg	NA	55μg per day for Men 19-50 years
Sodium	0.6% 9.07mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	8.63% 319g	8.4% 311g	3700g per day for Men 19-50 years

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

• Cooked parboiled Long-grain White Rice has 3.7 times more Vitamin B1, 5.8 times more Vitamin B3 and 3.1 times more Vitamin B6 than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.3 times more Vitamin B5 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Vitamin B2 per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Cooked parboiled Long-grain White Rice has 6.3 times more Calcium, 1.8 times more Copper, 1.5 times more Phosphorus and 1.9 times more Potassium than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 1.4 times more Magnesium than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Iron, Manganese, Zinc and Water per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked parboiled Long-grain White Rice has 1.7 times more Omega 3 and 1.2 times more Protein than Cooked Medium-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Cooked Medium-grain White Rice have similar amounts of Energy and Carbohydrate per 1 lb.
• Both Cooked parboiled Long-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.