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

Macros Ratio

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

Macro Nutrients

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	56.3% 1633kcal	19.4% 562kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	2.34% 2.27g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.24% 0.077g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	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	277% 360g	93% 121g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	16.7% 6.35g	7.16% 2.72g	38g per day for Men 19-50 years
Protein	53.5% 30g	17.7% 9.9g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	218% 2.62mg	28.3% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	2.8% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	144% 23mg	49.2% 7.88mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	5.1% 0.25mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	50.6% 0.66mg	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	262% 1048μg	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	3.33% 0.5mg	0.3% 0.045mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	4.1% 41mg	3.63% 36.3mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	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	247% 19.8mg	100% 8.03mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	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	70% 490mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	39.6% 21.8μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.2% 18mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	20.2% 2.22mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	8.62% 319g	3700g per day for Men 19-50 years

Nutrient Comparison: Enriched Medium-grain White Rice VS Prepared instant Long-grain White Rice, enriched per 1 lb

Compare the macro and micronutrient content in 1 lb of Enriched Medium-grain White Rice versus 1 lb of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 pound of Enriched Medium-grain White Rice has 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.
• 1 pound of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in one pound.

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

• 1 pound of Enriched Medium-grain White Rice has 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.
• 1 pound of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Enriched Medium-grain White Rice has 2.9 times more Energy, 3 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 1 pound of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in one pound.