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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	8.5% 246kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	0.54% 0.091g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	41% 53g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	3.13% 1.2g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	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	12.4% 0.15mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	34.7% 139μg	28.8% 115μg	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

	Prepared instant Long-grain White Rice, enriched	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.6% 16mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	8.38% 0.075mg	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	44% 3.5mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	32.5% 0.75mg	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	10.5% 73.4mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	3.77% 140g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Cooked Medium-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Prepared instant Long-grain White Rice, enriched versus 7 oz of Cooked Medium-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 7 ounces of Prepared instant Long-grain White Rice, enriched have 1.2 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• While 7 oz of Cooked Medium-grain White Rice enriched contain 2.2 times more Vitamin B1 and 7.3 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched provide similar amounts of Vitamin B3 and Vitamin B6 per seven ounces.
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Cooked Medium-grain White Rice enriched contain 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per seven ounces.
• 7 ounces of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched have similar amounts of macro-nutrients per 7 oz
• Both Prepared instant Long-grain White Rice, enriched and Cooked Medium-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per seven ounces.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Medium-grain White Rice enriched provide inadequate amounts of Omega 3, Omega 6 and Fiber in seven ounces.