Comparing Nutrients in 5 ounces Enriched Medium-grain White Rice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.6% 510kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.85% 0.82g	0.31% 0.3g	97g per day for Men 19-50 years
Saturated Fat	0.7% 0.22g	0.25% 0.081g	32g per day for Men 19-50 years
Omega 3	2.4% 0.038g	0.89% 0.014g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	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	86.5% 112g	31% 40.5g	130g per day for Men 19-50 years
Sugars	NA	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	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	5.22% 2g	1.1% 0.43g	38g per day for Men 19-50 years
Protein	16.7% 9.37g	6.02% 3.37g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	68.3% 0.82mg	19.7% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45% 7.2mg	16.3% 2.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	38% 1.9mg	11.7% 0.58mg	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	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	1.04% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.28% 12.8mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	17.3% 0.16mg	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	77.3% 6.2mg	26.4% 2.1mg	8mg per day for Men 19-50 years
Magnesium	12% 49.6mg	4.4% 18.4mg	420mg per day for Men 19-50 years
Manganese	67.8% 1.56mg	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	22% 153mg	7.5% 52.4mg	700mg per day for Men 19-50 years
Potassium	3.6% 122mg	1.2% 41mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	15% 1.64mg	5.4% 0.6mg	11mg per day for Men 19-50 years
Water	0.49% 18.3g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice 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 Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.3 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Enriched Medium-grain White Rice has 2.8 times more Energy, 2.7 times more Omega 3, 2.8 times more Carbohydrate, 4.7 times more Fiber and 2.8 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 5 oz.