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

Macros Ratio

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

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	19.2% 558kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	1.73% 1.68g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	1.05% 0.34g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	1.97% 0.34g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	91% 118g	277% 360g	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	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28% 0.34mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6.63% 0.086mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	65.5% 10.5mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	29.3% 1.47mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	54.4% 0.71mg	50.6% 0.66mg	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	10.2% 41μg	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	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	8.6% 86mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	35.3% 0.32mg	55.4% 0.5mg	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	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	70% 1.6mg	217% 5mg	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	70% 490mg	700mg per day for Men 19-50 years
Potassium	7.47% 254mg	11.5% 390mg	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	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	15.3% 1.68mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	8.63% 319g	1.6% 58.5g	3700g per day for Men 19-50 years

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

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

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

• Cooked parboiled Long-grain White Rice has 2.1 times more Calcium and 5.5 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 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.

Comparison of macro-nutrients per 1 pound:

• Raw Medium-grain White Rice contains 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 Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.