Comparing Nutrients in 7 ounces Enriched Medium-grain White Rice VS Cooked Medium-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	24.6% 714kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	0.43% 0.42g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	1.24% 0.02g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	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	121% 157g	43.6% 56.7g	130g per day for Men 19-50 years
Sugars	NA	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	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	7.3% 2.78g	1.57% 0.6g	38g per day for Men 19-50 years
Protein	23.4% 13g	8.43% 4.72g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	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	96% 1.15mg	27.6% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	22.8% 3.64mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	16.3% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	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	115% 458μg	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	1.46% 0.22mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	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	108% 8.65mg	37% 2.96mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	6.14% 25.8mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	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	30.6% 214mg	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	1.7% 57.5mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	7.58% 0.83mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	3.68% 136g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 3.5 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.3 times more Vitamin B5, 2.9 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

Comparing minerals per 7 ounces for Enriched Medium-grain White Rice vs Cooked Medium-grain White Rice enriched:

• Enriched Medium-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.7 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.3 times more Water than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Enriched Medium-grain White Rice has 2.8 times more Energy, 2.7 times more Omega 3, 2.8 times more Carbohydrate, 4.7 times more Fiber and 2.8 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Enriched Medium-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.