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

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	57% 1656kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	3.1% 3g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	2.55% 0.82g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	8.8% 0.14g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	279% 363g	282% 367g	130g per day for Men 19-50 years
Sugars	0.75% 0.54g	2.06% 1.5g	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	NA	0.13% 0.091g	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	15.5% 5.9g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	57.8% 32.3g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	84.7% 1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	17% 0.22mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	92% 4.6mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	57.2% 0.74mg	158% 2.05mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	9.07% 36.3μg	9.07% 36.3μg	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	3.33% 0.5mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.38% 0.45μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	12.7% 127mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	111% 1mg	143% 1.3mg	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	45.4% 3.63mg	42% 3.36mg	8mg per day for Men 19-50 years
Magnesium	27% 113mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	215% 4.94mg	204% 4.7mg	2.3mg per day for Men 19-50 years
Molybdenum	647% 291μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	74.5% 522mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	15.3% 522mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	45% 4.94mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	1.2% 44.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry parboiled Long-grain White Rice per 1 lb

Compare the macro and micronutrient content in 1 lb of Rice versus 1 lb of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Rice has 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• While 1 lb of Dry parboiled Long-grain White Rice contains 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B2 per one pound.
• Both Raw Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 lb of Dry parboiled Long-grain White Rice contains 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice contain similar levels of Iron, Magnesium, Manganese and Zinc per one pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry parboiled Long-grain White Rice contains 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.