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

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice	7%	1%	92%
Cooked Regular Long-grain White Rice with Salt	9%	2%	89%

Macro Nutrients

	Cooked Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.57% 0.56g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	1.6% 0.026g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.72% 0.12g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	43% 56g	130g per day for Men 19-50 years
Sugars	NA	0.14% 0.099g	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	NA	2.1% 0.79g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	9.53% 5.34g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	3.3% 0.04mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	2% 0.026mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	4.96% 0.79mg	4.96% 0.79mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	15.5% 0.77mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	14% 0.18mg	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	0.99% 3.97μg	1.5% 5.95μg	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	NA	0.53% 0.079mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Short-grain White Rice	Cooked Regular Long-grain White Rice with Salt	Recommended Dietary Allowance
Calcium	0.2% 2mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	15.2% 0.14mg	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	4.96% 0.4mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	5.67% 24mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	40.7% 0.94mg	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	9.36% 65.5mg	12% 85.3mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	2.04% 69.5mg	3400mg per day for Men 19-50 years
Selenium	NA	27% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	50.5% 758mg	1500mg per day for Men 19-50 years
Zinc	7.2% 0.79mg	8.84% 0.97mg	11mg per day for Men 19-50 years
Water	3.68% 136g	3.67% 136g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Cooked Regular Long-grain White Rice with Salt contain 1.6 times more Vitamin B6 than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Regular Long-grain White Rice with Salt provide similar amounts of Vitamin B3 and Vitamin B5 per seven ounces.
• Both Cooked Short-grain White Rice as well as Cooked Regular Long-grain White Rice with Salt have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B9, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 oz of Cooked Regular Long-grain White Rice with Salt contain 1.5 times more Magnesium, 1.3 times more Manganese, 1.3 times more Phosphorus and more Sodium than Cooked Short-grain White Rice.
• Both Cooked Short-grain White Rice and Cooked Regular Long-grain White Rice with Salt contain similar levels of Copper, Iron and Zinc per seven ounces.
• 7 ounces of Cooked Short-grain White Rice lack sufficient amounts of Magnesium
• Both Cooked Short-grain White Rice as well as Cooked Regular Long-grain White Rice with Salt lack sufficient amounts of Calcium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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