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

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	8.5% 246kcal	24.6% 714kcal	2900kcal per day for Men 19-50 years
Fat	1.02% 0.99g	1.2% 1.15g	97g per day for Men 19-50 years
Saturated Fat	0.11% 0.034g	0.98% 0.31g	32g per day for Men 19-50 years
Omega 3	0% 0g	3.35% 0.054g	1.6g per day for Men 19-50 years
Omega 6	0.2% 0.034g	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	41% 53g	121% 157g	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	7.3% 2.78g	38g per day for Men 19-50 years
Protein	7.73% 4.33g	23.4% 13g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	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	96% 1.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.22% 0.016mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	63% 10mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	2.22% 0.11mg	53% 2.66mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.63% 0.099mg	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	34.7% 139μg	115% 458μg	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	1.46% 0.22mg	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	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	1.6% 16mg	1.8% 18mg	1000mg per day for Men 19-50 years
Copper	8.16% 0.073mg	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	44% 3.5mg	108% 8.65mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	16.5% 69.5mg	420mg per day for Men 19-50 years
Manganese	29.6% 0.68mg	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	10.5% 73.4mg	30.6% 214mg	700mg per day for Men 19-50 years
Potassium	0.53% 18mg	5% 171mg	3400mg per day for Men 19-50 years
Selenium	17.3% 9.53μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.53% 7.94mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	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 Prepared instant Long-grain White Rice, enriched vs Enriched Medium-grain White Rice:

• Enriched Medium-grain White Rice contains 7.7 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 23.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 7 oz.

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

• Prepared instant Long-grain White Rice, enriched has 5.5 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 9.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

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