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

Macros Ratio

	Protein	Fat	Carbs
Raw Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice	8%	2%	90%

Macro Nutrients

	Raw Medium-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Energy	56.3% 1633kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.63g	0.98% 0.95g	97g per day for Men 19-50 years
Saturated Fat	2.24% 0.72g	0.81% 0.26g	32g per day for Men 19-50 years
Omega 3	7.65% 0.12g	2.83% 0.045g	1.6g per day for Men 19-50 years
Omega 6	3.4% 0.58g	1.23% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	277% 360g	100% 130g	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	NA	NA	38g per day for Men 19-50 years
Protein	53.5% 30g	19.3% 10.8g	56g per day for Men 19-50 years

Vitamins

	Raw Medium-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	26.5% 0.32mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.6% 0.073mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.4% 7.26mg	11.3% 1.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	122% 6.08mg	37.3% 1.86mg	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	10.2% 41μg	2.27% 9.07μg	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

	Raw Medium-grain White Rice	Cooked Medium-grain White Rice	Recommended Dietary Allowance
Calcium	4.1% 41mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	55.4% 0.5mg	19% 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	45.4% 3.63mg	11.3% 0.91mg	8mg per day for Men 19-50 years
Magnesium	37.8% 159mg	14% 59mg	420mg per day for Men 19-50 years
Manganese	217% 5mg	74.3% 1.7mg	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	70% 490mg	24% 168mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	3.87% 132mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	48% 5.26mg	17.3% 1.9mg	11mg per day for Men 19-50 years
Water	1.6% 58.5g	8.4% 311g	3700g per day for Men 19-50 years

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

• Raw Medium-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 4 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4.5 times more Vitamin B9 than Cooked Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Raw Medium-grain White Rice has 2.9 times more Copper, 4 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium and 2.8 times more Zinc than Cooked Medium-grain White Rice.
• While Cooked Medium-grain White Rice contains 5.3 times more Water than Raw Medium-grain White Rice.
• Both Raw Medium-grain White Rice as well as Cooked Medium-grain White Rice have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

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