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

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	56% 1624kcal	20.3% 590kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	0.72% 0.23g	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	2.55% 0.041g	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	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	33.4% 12.7g	NA	38g per day for Men 19-50 years
Protein	52.6% 29.5g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Short-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	214% 2.56mg	62% 0.74mg	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	117% 18.7mg	42.3% 6.77mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	20.6% 0.27mg	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	67% 268μg	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 Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	0.45% 4.54mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	36.3% 0.33mg	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	82.8% 6.62mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	8.64% 36.3mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	70.4% 1.6mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	3.47% 118mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	62% 34μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	16.5% 1.8mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	8.4% 311g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 lb.

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

• Raw Enriched Short-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Raw Enriched Short-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 Short-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 1 lb.