Comparing Nutrients in 5 ounces Raw Short-grain White Rice VS Cooked Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Raw Short-grain White Rice	7%	1%	92%
Cooked Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Raw Short-grain White Rice	Cooked Short-grain White Rice	Recommended Dietary Allowance
Energy	17.5% 507kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.62% 0.2g	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	2.13% 0.034g	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	0.95% 0.16g	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	86.3% 112g	31.3% 40.7g	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	NA	NA	38g per day for Men 19-50 years
Protein	16.5% 9.2g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Raw Short-grain White Rice	Cooked Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	8.27% 0.099mg	2.36% 0.028mg	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	14% 2.27mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36.6% 1.83mg	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.6% 0.24mg	6.43% 0.084mg	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	2.13% 8.5μg	0.71% 2.83μg	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	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

	Raw Short-grain White Rice	Cooked Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	33% 0.3mg	11.3% 0.1mg	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	3.54% 0.28mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	64% 1.47mg	22% 0.51mg	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	19.2% 135mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	3.17% 108mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.094% 1.4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14% 1.56mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	0.51% 19g	2.63% 97g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Raw Short-grain White Rice vs Cooked Short-grain White Rice:

• Raw Short-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 4 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 3 times more Vitamin B9 than Cooked Short-grain White Rice.
• Both Raw Short-grain White Rice as well as Cooked Short-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Raw Short-grain White Rice vs Cooked Short-grain White Rice:

• Raw Short-grain White Rice has 2.9 times more Copper, 4 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium and 2.8 times more Zinc than Cooked Short-grain White Rice.
• While Cooked Short-grain White Rice contains 5.2 times more Water than Raw Short-grain White Rice.
• Both Raw Short-grain White Rice as well as Cooked Short-grain White Rice have insufficient amounts of Calcium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

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