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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	6.06% 176kcal	4.74% 137kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.17% 0.055g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.27% 0.004g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.55% 0.094g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	23% 30g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	2.24% 0.85g	3.73% 1.4g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	5.1% 2.86g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Glutinous 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	8.86% 0.11mg	2.36% 0.028mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	1.4% 0.018mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	2.57% 0.41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	6.1% 0.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	2.83% 0.037mg	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	25% 99μg	0.35% 1.4μg	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% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.28% 2.83mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	7.7% 0.069mg	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	31.4% 2.5mg	2.5% 0.2mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	16% 0.37mg	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	7.5% 52.4mg	1.6% 11.3mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	0.42% 14mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	14.4% 7.94μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.3% 0.58mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.94% 109g	3700g per day for Men 19-50 years

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

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

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

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 3.8 times more Vitamin B1, 6 times more Vitamin B3, 1.9 times more Vitamin B6 and 70 times more Vitamin B9 than Cooked Glutinous White Rice.
• While 5 oz of Cooked Glutinous White Rice contain 3.8 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• 5 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

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

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 12.6 times more Iron, 1.3 times more Manganese and 4.6 times more Phosphorus than Cooked Glutinous White Rice.
• While 5 oz of Cooked Glutinous White Rice contain 1.3 times more Copper than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Glutinous White Rice contain similar levels of Selenium and Zinc per five ounces.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron and Phosphorus
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Prepared instant Long-grain White Rice, enriched have 1.3 times more Energy and 1.3 times more Carbohydrate than Cooked Glutinous White Rice.
• While 5 oz of Cooked Glutinous White Rice contain 1.7 times more Fiber than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Glutinous White Rice offer comparable quantities of Protein per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.