Comparing Nutrients in 7 ounces Cooked parboiled enriched Long-grain White Rice VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	8.4% 244kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	39.8% 51.7g	41% 53g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	0.055% 0.04g	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	% 0.02g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.16g	% 0g	g per day for Men 19-50 years
Fiber	4.7% 1.8g	3.13% 1.2g	38g per day for Men 19-50 years
Protein	10.3% 5.77g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-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	35% 0.42mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	7.63% 0.099mg	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	40% 161μg	34.7% 139μg	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	0.13% 0.02mg	0.13% 0.02mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	8.16% 0.073mg	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	45% 3.6mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	29.6% 0.68mg	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	15.6% 109mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.77% 140g	3.77% 140g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked parboiled enriched Long-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.8 times more Vitamin B1, 2.4 times more Vitamin B2, 1.3 times more Vitamin B3, 5.8 times more Vitamin B5 and 3.1 times more Vitamin B6 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Vitamin B9 per 7 oz.
• Both Cooked parboiled enriched Long-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, Vitamin E and Vitamin K in 7 oz.

Comparing minerals per 7 ounces for Cooked parboiled enriched Long-grain White Rice vs Prepared instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.4 times more Calcium, 1.9 times more Copper, 1.8 times more Magnesium, 1.5 times more Phosphorus, 6.2 times more Potassium and 1.9 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• While Prepared instant Long-grain White Rice, enriched contains 1.3 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Iron, Manganese and Water per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Cooked parboiled enriched Long-grain White Rice has more Omega 3, 1.5 times more Fiber and 1.3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Cooked parboiled enriched Long-grain White Rice and Prepared instant Long-grain White Rice, enriched have similar amounts of Energy and Carbohydrate per 7 oz.
• Both Cooked parboiled enriched Long-grain White Rice as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Fructose, Glucose and Sucrose in 7 oz.