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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	19.4% 562kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	2.34% 2.27g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	0% 0g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	0.45% 0.077g	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	93% 121g	277% 360g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	7.16% 2.72g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	17.7% 9.9g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	28.3% 0.34mg	218% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.8% 0.036mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	49.2% 7.88mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.1% 0.25mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	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	79.4% 318μg	262% 1048μg	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	3.33% 0.5mg	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

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.63% 36.3mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	18.6% 0.17mg	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	100% 8.03mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	67.6% 1.56mg	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	24% 168mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	39.6% 21.8μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	20.2% 2.22mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	8.62% 319g	1.6% 58.5g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice contains 7.7 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 23.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 1 lb.

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

• Prepared instant Long-grain White Rice, enriched has 5.5 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Enriched Medium-grain White Rice contains 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.