Comparing Nutrients in 7 ounces Cooked Short-grain White Rice enriched VS Prepared instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	8.9% 258kcal	8.5% 246kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.02% 0.99g	97g per day for Men 19-50 years
Saturated Fat	0.32% 0.1g	0.11% 0.034g	32g per day for Men 19-50 years
Omega 3	1.1% 0.018g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.48% 0.081g	0.2% 0.034g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	44% 57g	41% 53g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	NA	3.13% 1.2g	38g per day for Men 19-50 years
Protein	8.36% 4.7g	7.73% 4.33g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Prepared instant Long-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	27% 0.33mg	12.4% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.44% 0.032mg	1.22% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18.5% 2.96mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	15.8% 0.79mg	2.22% 0.11mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9% 0.12mg	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	29.3% 117μg	34.7% 139μg	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	0.13% 0.02mg	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 enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.2% 2mg	1.6% 16mg	1000mg per day for Men 19-50 years
Copper	16% 0.14mg	8.16% 0.073mg	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	36.2% 2.9mg	44% 3.5mg	8mg per day for Men 19-50 years
Magnesium	3.78% 16mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	31% 0.71mg	29.6% 0.68mg	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	10.5% 73.4mg	700mg per day for Men 19-50 years
Potassium	1.5% 51.6mg	0.53% 18mg	3400mg per day for Men 19-50 years
Selenium	27% 15μg	17.3% 9.53μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.53% 7.94mg	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	3.77% 140g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Short-grain White Rice enriched VS Prepared instant Long-grain White Rice, enriched per 7 oz

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

Lets compare vitamin content per 7 ounces of Cooked Short-grain White Rice enriched vs Prepared instant Long-grain White Rice, enriched:

• 7 ounces of Cooked Short-grain White Rice enriched have 2.2 times more Vitamin B1 and 7.1 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per seven ounces.
• 7 ounces of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Short-grain White Rice enriched have 1.9 times more Copper and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Short-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Iron, Manganese, Phosphorus and Zinc per seven ounces.
• Both Cooked Short-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium, Magnesium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

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