Comparing Nutrients in 5 ounces Cooked Regular Long-grain White Rice VS Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	6.35% 184kcal	18% 517kcal	2900kcal per day for Men 19-50 years
Fat	0.41% 0.4g	0.96% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.34% 0.11g	0.8% 0.26g	32g per day for Men 19-50 years
Omega 3	1.15% 0.018g	2.75% 0.044g	1.6g per day for Men 19-50 years
Omega 6	0.52% 0.088g	1.2% 0.21g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	30.7% 40g	87% 113g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	0.23% 0.17g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.5% 0.57g	4.85% 1.84g	38g per day for Men 19-50 years
Protein	6.8% 3.8g	18% 10g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.36% 0.028mg	8.27% 0.099mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.34% 0.069mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.54% 0.57mg	14% 2.27mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11% 0.55mg	28.6% 1.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	18% 0.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.06% 4.25μg	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	0.38% 0.057mg	1.04% 0.16mg	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 Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	1.4% 14mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	11% 0.098mg	34.6% 0.31mg	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	3.54% 0.28mg	14% 1.13mg	8mg per day for Men 19-50 years
Magnesium	4.05% 17mg	8.44% 35.4mg	420mg per day for Men 19-50 years
Manganese	29% 0.67mg	67% 1.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	202% 91μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	8.7% 61mg	23.3% 163mg	700mg per day for Men 19-50 years
Potassium	1.46% 49.6mg	4.8% 163mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	6.3% 0.69mg	14% 1.55mg	11mg per day for Men 19-50 years
Water	2.62% 97g	0.45% 16.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice VS Rice per 5 oz

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

Lets compare vitamin content per 5 ounces of Cooked Regular Long-grain White Rice vs Rice:

• 5 oz of Raw Regular Long-grain White Rice contain 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• 5 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in five ounces.

Comparing minerals per 5 ounces for Cooked Regular Long-grain White Rice vs Rice:

• 5 oz of Raw Regular Long-grain White Rice contain 2.8 times more Calcium, 3.2 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Cooked Regular Long-grain White Rice.
• 5 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Regular Long-grain White Rice contain 2.8 times more Energy, 2.8 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Cooked Regular Long-grain White Rice.
• 5 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.