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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	58.5% 1696kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	4.8% 4.67g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	4.17% 1.33g	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	8.14% 1.4g	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	282% 367g	277% 360g	130g per day for Men 19-50 years
Sugars	2.06% 1.5g	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	% 0.5g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	21.5% 8.16g	NA	38g per day for Men 19-50 years
Protein	61% 34g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Dry 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	84.7% 1mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17.4% 0.23mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	143% 23mg	45.4% 7.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	61% 3.05mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	158% 2.05mg	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	9.07% 36.3μg	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	0.91% 0.14mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	32.2% 322mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	143% 1.3mg	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	42% 3.36mg	45.4% 3.63mg	8mg per day for Men 19-50 years
Magnesium	29% 122mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	204% 4.7mg	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	99% 694mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	23.2% 789mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	164% 90μg	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	42% 4.63mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	1.2% 44.7g	1.6% 58.5g	3700g per day for Men 19-50 years

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

• Dry parboiled Long-grain White Rice has 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B2 and Vitamin B9 per 1 lb.
• Both Dry 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 Dry parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Dry parboiled Long-grain White Rice has 7.9 times more Calcium, 2.6 times more Copper, 1.4 times more Phosphorus and 2 times more Potassium than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.3 times more Magnesium than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Iron, Manganese and Zinc per 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry parboiled Long-grain White Rice has 1.8 times more Fat and 2.4 times more Omega 6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.6 times more Omega 3 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 1 lb.
• Both Dry parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.