Comparing Nutrients in 1 pound Dry instant Long-grain White Rice, enriched VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	59.4% 1724kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	4.4% 4.26g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.15% 0.69g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	4.8% 0.077g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	5.4% 0.92g	0.45% 0.077g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	287% 373g	93% 121g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	0.13% 0.091g	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	% 0.091g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.091g	% 0g	g per day for Men 19-50 years
Fiber	22.7% 8.6g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	63.3% 35.5g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	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	350% 4.2mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.77% 0.13mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	199% 31.8mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	39% 1.96mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	42.6% 0.55mg	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	312% 1247μg	79.4% 318μg	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	1.2% 0.18mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry instant Long-grain White Rice, enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	9.98% 100mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	89.2% 0.8mg	18.6% 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	357% 28.6mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	15% 63.5mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	194% 4.47mg	67.6% 1.56mg	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	76.5% 535mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	307% 169μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	3.02% 45.4mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	59% 6.5mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.03% 38g	8.62% 319g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Dry instant Long-grain White Rice, enriched vs Prepared instant Long-grain White Rice, enriched:

• Dry instant Long-grain White Rice, enriched has 12.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 7.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 1 lb.

Comparing minerals per 1 pound for Dry instant Long-grain White Rice, enriched vs Prepared instant Long-grain White Rice, enriched:

• Dry instant Long-grain White Rice, enriched has 2.8 times more Calcium, 4.8 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 7.8 times more Selenium and 2.9 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• While Prepared instant Long-grain White Rice, enriched contains 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Potassium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Dry instant Long-grain White Rice, enriched has 3.1 times more Energy, more Omega 3, 11.9 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 1 lb.