Comparing Nutrients in 5 ounces Raw Unenriched Glutinous White Rice VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	18% 524kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	29% 38g	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	10.4% 3.97g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous 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	21.3% 0.26mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	5.45% 0.071mg	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	2.5% 9.92μg	25% 99μg	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	0.094% 0.014mg	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

	Raw Unenriched Glutinous White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	5.83% 0.052mg	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	28.3% 2.27mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	21% 0.49mg	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	14.4% 101mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.7% 100g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Unenriched Glutinous White Rice VS Prepared instant Long-grain White Rice, enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Raw Unenriched Glutinous White Rice versus 5 oz of Prepared instant Long-grain White Rice, enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Raw Unenriched Glutinous White Rice vs Prepared instant Long-grain White Rice, enriched:

• 5 ounces of Raw Unenriched Glutinous White Rice have 2.4 times more Vitamin B1, 6.9 times more Vitamin B2, 1.2 times more Vitamin B3, 14.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Prepared instant Long-grain White Rice, enriched.
• While 5 oz of Prepared instant Long-grain White Rice, enriched contain 10 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• 5 ounces of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Raw Unenriched Glutinous White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in five ounces.

Comparing minerals per 5 ounces for Raw Unenriched Glutinous White Rice vs Prepared instant Long-grain White Rice, enriched:

• 5 ounces of Raw Unenriched Glutinous White Rice have 4.6 times more Copper, 4.6 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 8.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Raw Unenriched Glutinous White Rice and Prepared instant Long-grain White Rice, enriched contain similar levels of Iron per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Raw Unenriched Glutinous White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Raw Unenriched Glutinous White Rice have 3 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Fiber and 3.1 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Raw Unenriched Glutinous White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.