Comparing Nutrients in 5 ounces Cooked parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	6% 174kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.33% 0.1g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.62% 0.1g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	28.4% 37g	89.8% 117g	130g per day for Men 19-50 years
Sugars	0.22% 0.16g	0.098% 0.071g	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	0.039% 0.028g	0.039% 0.028g	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	% 0.014g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 0.11g	% 0.028g	g per day for Men 19-50 years
Fiber	3.36% 1.28g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	7.37% 4.12g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Dry 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	25% 0.3mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.07% 0.027mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	20.5% 3.27mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	9.16% 0.46mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	13.3% 0.17mg	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	28.7% 115μg	97% 390μg	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	0.094% 0.014mg	0.38% 0.057mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	2.7% 27mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	11% 0.099mg	28% 0.25mg	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	32% 2.57mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	3.04% 12.8mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	22% 0.5mg	60.7% 1.4mg	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	11% 78mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	2.33% 79.4mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	24% 13μg	96% 52.7μg	55μg per day for Men 19-50 years
Sodium	0.19% 2.83mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	4.77% 0.52mg	18.4% 2.03mg	11mg per day for Men 19-50 years
Water	2.7% 100g	0.32% 12g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 1.3 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 5 oz.

Comparing minerals per 5 ounces for Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Potassium and 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.5 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 4 times more Selenium and 3.9 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Calcium per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry instant Long-grain White Rice, enriched contains 3.1 times more Energy, 2.7 times more Omega 6, 3.2 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Omega 3 per 5 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.