Comparing Nutrients in 7 ounces Cooked parboiled Long-grain White Rice VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled Long-grain White Rice	10%	3%	87%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	8.4% 244kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.73g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.86% 0.15g	1.5% 0.25g	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	121% 157g	130g per day for Men 19-50 years
Sugars	0.3% 0.22g	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	0.055% 0.04g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.16g	NA	g per day for Men 19-50 years
Fiber	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	10.3% 5.77g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.2% 0.15mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.9% 0.038mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	28.6% 4.6mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13% 0.64mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	24% 0.31mg	22% 0.29mg	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	1.5% 5.95μg	4.47% 18μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	3.77% 37.7mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	15.4% 0.14mg	24.3% 0.22mg	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	5.95% 0.48mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	4.25% 18mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	30.5% 0.7mg	95% 2.2mg	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	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	3.27% 111mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	33.6% 18.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	6.68% 0.73mg	21% 2.3mg	11mg per day for Men 19-50 years
Water	3.77% 140g	0.69% 25.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 1.4 times more Vitamin B3 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2.5 times more Vitamin B2, 4.1 times more Vitamin B5 and 3 times more Vitamin B9 than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B1 and Vitamin B6 per 7 oz.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Cooked parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Cooked parboiled Long-grain White Rice has 2.1 times more Calcium and 5.5 times more Water than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.6 times more Copper, 3.3 times more Iron, 3.9 times more Magnesium, 3.1 times more Manganese, 2 times more Phosphorus, 1.5 times more Potassium and 3.1 times more Zinc than Cooked parboiled Long-grain White Rice.

Comparison of macro-nutrients per 7 ounces:

• Raw Medium-grain White Rice contains 2.9 times more Energy, 1.6 times more Omega 3, 3 times more Carbohydrate and 2.3 times more Protein than Cooked parboiled Long-grain White Rice.
• Both Cooked parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.