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

Macros Ratio

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

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	6.35% 184kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	0.14% 0.024g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	29% 38g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	1.1% 0.43g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Prepared 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	19.7% 0.24mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	1.6% 0.079mg	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	20.6% 82.2μg	25% 99μg	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	NA	0.094% 0.014mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	5.83% 0.052mg	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	26.4% 2.1mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	21% 0.49mg	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	1.2% 41mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	2.63% 97g	2.7% 100g	3700g per day for Men 19-50 years

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

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

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

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

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

• 5 ounces of Cooked Medium-grain White Rice enriched have 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per five ounces.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Cooked Medium-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched have similar amounts of macro-nutrients per 5 oz
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched offer comparable quantities of Energy, Carbohydrate and Protein per five ounces.
• Both Cooked Medium-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in five ounces.