Comparing Nutrients in 7 ounces Cooked Regular Long-grain White Rice VS Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	8.9% 258kcal	25% 724kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.56g	1.35% 1.3g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.1% 0.36g	32g per day for Men 19-50 years
Omega 3	1.6% 0.026g	3.84% 0.062g	1.6g per day for Men 19-50 years
Omega 6	0.72% 0.12g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	43% 56g	122% 159g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	0.33% 0.24g	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	2.1% 0.79g	6.8% 2.58g	38g per day for Men 19-50 years
Protein	9.53% 5.34g	25.3% 14g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	11.6% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	7.48% 0.097mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	20% 3.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.5% 0.77mg	40% 2mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	14% 0.18mg	25% 0.33mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.5% 5.95μg	3.97% 16μg	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	0.53% 0.079mg	1.46% 0.22mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.17% 0.2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Calcium	2% 20mg	5.56% 55.6mg	1000mg per day for Men 19-50 years
Copper	15.2% 0.14mg	48.5% 0.44mg	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	4.96% 0.4mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	5.67% 24mg	12% 49.6mg	420mg per day for Men 19-50 years
Manganese	40.7% 0.94mg	94% 2.16mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	283% 127μg	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 85.3mg	32.6% 228mg	700mg per day for Men 19-50 years
Potassium	2.04% 69.5mg	6.7% 228mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	8.84% 0.97mg	19.7% 2.16mg	11mg per day for Men 19-50 years
Water	3.67% 136g	0.62% 23g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice VS Rice per 7 oz

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

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

• 7 oz of Raw Regular Long-grain White Rice contain 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• 7 ounces of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in seven ounces.

Comparing minerals per 7 ounces for Cooked Regular Long-grain White Rice vs Rice:

• 7 oz of Raw Regular Long-grain White Rice contain 2.8 times more Calcium, 3.2 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Cooked Regular Long-grain White Rice.
• 7 ounces of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Regular Long-grain White Rice contain 2.8 times more Energy, 2.8 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Cooked Regular Long-grain White Rice.
• 7 ounces of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.