Comparing Nutrients in 5 ounces Rice VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Rice	8%	2%	90%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	18% 517kcal	18.3% 530kcal	2900kcal per day for Men 19-50 years
Fat	0.96% 0.94g	1.5% 1.46g	97g per day for Men 19-50 years
Saturated Fat	0.8% 0.26g	1.3% 0.42g	32g per day for Men 19-50 years
Omega 3	2.75% 0.044g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.21g	2.54% 0.43g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87% 113g	88% 115g	130g per day for Men 19-50 years
Sugars	0.23% 0.17g	0.65% 0.47g	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	0.039% 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	NA	% 0.16g	g per day for Men 19-50 years
Sucrose	NA	% 0.3g	g per day for Men 19-50 years
Fiber	4.85% 1.84g	6.7% 2.55g	38g per day for Men 19-50 years
Protein	18% 10g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	26.5% 0.32mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.34% 0.069mg	5.45% 0.071mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14% 2.27mg	44.7% 7.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	28.6% 1.43mg	19% 0.95mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18% 0.23mg	49.3% 0.64mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	0% 0μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	2.83% 11.3μg	2.83% 11.3μg	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	1.04% 0.16mg	0.28% 0.043mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.12% 0.14μg	0.12% 0.14μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	10% 101mg	1000mg per day for Men 19-50 years
Copper	34.6% 0.31mg	44.7% 0.4mg	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	14% 1.13mg	13% 1.05mg	8mg per day for Men 19-50 years
Magnesium	8.44% 35.4mg	9.1% 38.3mg	420mg per day for Men 19-50 years
Manganese	67% 1.54mg	63.8% 1.47mg	2.3mg per day for Men 19-50 years
Molybdenum	202% 91μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	23.3% 163mg	31% 217mg	700mg per day for Men 19-50 years
Potassium	4.8% 163mg	7.25% 247mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	51.3% 28.2μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.19% 2.83mg	1500mg per day for Men 19-50 years
Zinc	14% 1.55mg	13% 1.45mg	11mg per day for Men 19-50 years
Water	0.45% 16.5g	0.38% 14g	3700g per day for Men 19-50 years

Nutrient Comparison: Rice VS Dry parboiled Long-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Rice versus 5 oz of Dry parboiled Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 5 ounces of Rice have 1.5 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• While 5 oz of Dry parboiled Long-grain White Rice contain 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 2.8 times more Vitamin B6 than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice provide similar amounts of Vitamin B2 per five ounces.
• Both Raw Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Rice vs Dry parboiled Long-grain White Rice:

• 5 oz of Dry parboiled Long-grain White Rice contain 2.5 times more Calcium, 1.3 times more Copper, 1.3 times more Phosphorus, 1.5 times more Potassium and 1.3 times more Selenium than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice contain similar levels of Iron, Magnesium, Manganese and Zinc per five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Dry parboiled Long-grain White Rice contain 1.4 times more Fiber than Raw Regular Long-grain White Rice.
• Both Rice and Dry parboiled Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Raw Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.