Comparing Nutrients in 1 pound Cooked Medium-grain White Rice enriched VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	20.3% 590kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	0.98% 0.95g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.81% 0.26g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	2.83% 0.045g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.23% 0.21g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	100% 130g	276% 359g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	3.6% 1.36g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	19.3% 10.8g	52.6% 29.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Raw Enriched Short-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	63% 0.76mg	214% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.6% 0.073mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	52% 8.32mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	37.3% 1.86mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.4% 0.23mg	59.7% 0.78mg	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	65.8% 263μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	106% 0.95mg	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	84.5% 6.76mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	14% 59mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	74.3% 1.7mg	205% 4.7mg	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	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	3.87% 132mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	62% 34μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17.3% 1.9mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	8.4% 311g	1.63% 60.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Medium-grain White Rice enriched vs Raw Enriched Short-grain White Rice:

• Raw Enriched Short-grain White Rice contains 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Medium-grain White Rice enriched vs Raw Enriched Short-grain White Rice:

• Cooked Medium-grain White Rice enriched has 5.2 times more Water than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 5.5 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 2.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Enriched Short-grain White Rice contains 2.8 times more Energy, 2.4 times more Omega 3, 2.8 times more Carbohydrate, 9.3 times more Fiber and 2.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.