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

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled enriched Long-grain White Rice	8%	3%	89%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Dry parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	25.6% 742kcal	26% 754kcal	2900kcal per day for Men 19-50 years
Fat	2.1% 2.04g	1.92% 1.87g	97g per day for Men 19-50 years
Saturated Fat	1.82% 0.58g	0.94% 0.3g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	3.56% 0.61g	2.36% 0.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	123% 161g	126% 163g	130g per day for Men 19-50 years
Sugars	0.9% 0.65g	0.14% 0.099g	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	0.055% 0.04g	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	% 0.22g	% 0.04g	g per day for Men 19-50 years
Sucrose	% 0.42g	% 0.04g	g per day for Men 19-50 years
Fiber	9.4% 3.57g	9.92% 3.77g	38g per day for Men 19-50 years
Protein	26.6% 15g	27.7% 15.5g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled enriched Long-grain White Rice	Dry 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	100% 1.2mg	153% 1.84mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.63% 0.099mg	4.27% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	62.6% 10mg	87% 14mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26.7% 1.33mg	17% 0.86mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	69% 0.9mg	18.6% 0.24mg	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	128% 510μg	136% 546μg	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	0.4% 0.06mg	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.17% 0.2μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	14% 141mg	4.37% 43.7mg	1000mg per day for Men 19-50 years
Copper	62.6% 0.56mg	39% 0.35mg	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	82.6% 6.6mg	156% 12.5mg	8mg per day for Men 19-50 years
Magnesium	12.8% 53.6mg	6.6% 27.8mg	420mg per day for Men 19-50 years
Manganese	89.3% 2.05mg	85% 1.95mg	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	43.4% 304mg	33.5% 234mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	1.58% 53.6mg	3400mg per day for Men 19-50 years
Selenium	72% 39.5μg	134% 74μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	18.4% 2.02mg	25.8% 2.84mg	11mg per day for Men 19-50 years
Water	0.53% 19.6g	0.45% 16.6g	3700g per day for Men 19-50 years

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

• Dry parboiled enriched Long-grain White Rice has 1.8 times more Vitamin B2, 1.6 times more Vitamin B5 and 3.7 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.5 times more Vitamin B1 and 1.4 times more Vitamin B3 than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Vitamin B9 per 7 oz.
• Both Dry parboiled enriched Long-grain White Rice as well as Dry 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 Dry parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Dry parboiled enriched Long-grain White Rice has 3.2 times more Calcium, 1.6 times more Copper, 1.9 times more Magnesium, 1.3 times more Phosphorus and 6.4 times more Potassium than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 1.9 times more Iron, 1.9 times more Selenium and 1.4 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• Both Dry parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Manganese per 7 oz.

Comparison of macro-nutrients per 7 ounces:

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