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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	6.06% 176kcal	18.6% 539kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	1.37% 1.33g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.67% 0.22g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	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	29% 38g	89.8% 117g	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	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	% 0g	% 0.028g	g per day for Men 19-50 years
Sucrose	% 0g	% 0.028g	g per day for Men 19-50 years
Fiber	2.24% 0.85g	7.1% 2.7g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	19.8% 11g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	8.86% 0.11mg	109% 1.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	3.05% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	62% 9.93mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	12.2% 0.61mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	25% 99μg	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

	Prepared instant Long-grain White Rice, enriched	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	3.1% 31mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	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	31.4% 2.5mg	112% 8.93mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	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	7.5% 52.4mg	24% 167mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	1.13% 38.3mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	96% 52.7μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0.94% 14mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	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 Prepared instant Long-grain White Rice, enriched vs Dry instant Long-grain White Rice, enriched:

• Dry instant Long-grain White Rice, enriched contains 12.3 times more Vitamin B1, 3.5 times more Vitamin B2, 4 times more Vitamin B3, 7.7 times more Vitamin B5, 2.4 times more Vitamin B6 and 3.9 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched 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 Prepared instant Long-grain White Rice, enriched vs Dry instant Long-grain White Rice, enriched:

• Prepared instant Long-grain White Rice, enriched has 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.8 times more Calcium, 4.8 times more Copper, 3.6 times more Iron, 2.8 times more Magnesium, 2.9 times more Manganese, 3.2 times more Phosphorus, 7.8 times more Selenium and 2.9 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Potassium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Dry instant Long-grain White Rice, enriched contains 3.1 times more Energy, more Omega 3, 11.9 times more Omega 6, 3.1 times more Carbohydrate, 3.2 times more Fiber and 3.6 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 5 oz.