Comparing Nutrients in 7 ounces Enriched Medium-grain White Rice VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Enriched Medium-grain White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	24.6% 714kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	1.2% 1.15g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.98% 0.31g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	3.35% 0.054g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	121% 157g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	23.4% 13g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Raw Enriched Short-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	96% 1.15mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63% 10mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	53% 2.66mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	22% 0.29mg	26% 0.34mg	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	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	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.8% 18mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	24.3% 0.22mg	46.3% 0.42mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	16.5% 69.5mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	95% 2.2mg	89.5% 2.06mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	5% 171mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	21% 2.3mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	0.69% 25.6g	0.71% 26.4g	3700g per day for Men 19-50 years

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

• Enriched Medium-grain White Rice has 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 7 oz.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.9 times more Copper than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per 7 oz.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Enriched Short-grain White Rice contains 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 7 oz.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 7 oz.