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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	24.5% 710kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	44% 57g	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	14.6% 5.56g	NA	38g per day for Men 19-50 years
Protein	23% 13g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Short-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	93% 1.12mg	27% 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	51% 8.16mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	9% 0.12mg	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	29.3% 117μg	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	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

	Raw Enriched Short-grain White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	16% 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	105% 8.4mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	31% 0.71mg	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	27% 189mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	1.5% 51.6mg	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	20% 2.2mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	3.68% 136g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.8 times more Vitamin B3, 3.2 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.9 times more Vitamin B9 than Cooked Short-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-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 Raw Enriched Short-grain White Rice vs Cooked Short-grain White Rice enriched:

• Raw Enriched Short-grain White Rice has 2.9 times more Copper, 2.9 times more Iron, 2.9 times more Magnesium, 2.9 times more Manganese, 2.9 times more Phosphorus, 2.9 times more Potassium, 2 times more Selenium and 2.8 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 5.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

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