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

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.06% 176kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.73% 0.71g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.075% 0.024g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	86.5% 112g	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	5.22% 2g	2.24% 0.85g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	5.5% 3.1g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	68.3% 0.82mg	8.86% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	0.87% 0.011mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	15.4% 2.46mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	1.6% 0.079mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	16% 0.21mg	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	82% 327μg	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	1.04% 0.16mg	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

	Enriched Medium-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	1.13% 11.3mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	77.3% 6.2mg	31.4% 2.5mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	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	22% 153mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	0.38% 12.8mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	12.4% 6.8μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0.38% 5.67mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	6.3% 0.69mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	2.7% 100g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Enriched Medium-grain White Rice 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 Enriched Medium-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• 5 ounces of Enriched Medium-grain White Rice have 7.7 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 23.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in five ounces.

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

• 5 ounces of Enriched Medium-grain White Rice have 3 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Enriched Medium-grain White Rice have 2.9 times more Energy, 3 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 5 ounces of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Enriched Medium-grain White Rice as well as Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Omega 3 and Omega 6 in five ounces.