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

Macros Ratio

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

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.06% 176kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.73% 0.71g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.075% 0.024g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	0.14% 0.024g	0.38% 0.065g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	29% 38g	31% 40.5g	130g per day for Men 19-50 years
Sugars	0% 0g	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	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	1.1% 0.43g	38g per day for Men 19-50 years
Protein	5.5% 3.1g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-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	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.87% 0.011mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15.4% 2.46mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.6% 0.079mg	11.7% 0.58mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	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	25% 99μg	20.6% 82.2μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.13% 11.3mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	5.83% 0.052mg	6% 0.054mg	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	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	21% 0.49mg	23.2% 0.53mg	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	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	0.38% 12.8mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	12.4% 6.8μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.38% 5.67mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	2.7% 100g	2.63% 97g	3700g per day for Men 19-50 years

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

• Prepared instant Long-grain White Rice, enriched has 1.2 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 2.2 times more Vitamin B1, 2 times more Vitamin B2 and 7.3 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Vitamin B3 and Vitamin B6 per 5 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

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

• Cooked Medium-grain White Rice enriched contains 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Copper, Iron, Manganese, Phosphorus, Zinc and Water per 5 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Prepared instant Long-grain White Rice, enriched has 2 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 5 oz.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.