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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	56% 1624kcal	56.3% 1633kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	2.7% 2.63g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	2.24% 0.72g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	7.65% 0.12g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	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	276% 359g	277% 360g	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	33.4% 12.7g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	53.5% 30g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	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	214% 2.56mg	218% 2.62mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	122% 6.08mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	262% 1048μg	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	3.33% 0.5mg	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 Enriched Short-grain White Rice	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	4.1% 41mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	240% 19mg	247% 19.8mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	37.8% 159mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.6% 431mg	70% 490mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	11.5% 390mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	48% 5.26mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	1.6% 58.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Enriched Medium-grain White Rice per 1 lb

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

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

• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice have similar amounts of vitamins per 1 lb
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice provide similar amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B5, Vitamin B6 and Vitamin B9 per one pound.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one pound.

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

• 1 pound of Raw Enriched Short-grain White Rice has 1.9 times more Copper than Enriched Medium-grain White Rice.
• While 1 lb of Enriched Medium-grain White Rice contains 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice contain similar levels of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per one pound.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Enriched Short-grain White Rice has 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Enriched Medium-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per one pound.
• Both Raw Enriched Short-grain White Rice as well as Enriched Medium-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one pound.