Comparing Nutrients in 100 grams Cooked parboiled enriched Long-grain White Rice VS Dry instant Long-grain White Rice, enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%
Dry instant Long-grain White Rice, enriched	8%	2%	90%

Macro Nutrients

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	4.24% 123kcal	13% 380kcal	2900kcal per day for Men 19-50 years
Fat	0.38% 0.37g	0.97% 0.94g	97g per day for Men 19-50 years
Saturated Fat	0.23% 0.074g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.44% 0.074g	1.2% 0.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20% 26g	63.3% 82.3g	130g per day for Men 19-50 years
Sugars	0.15% 0.11g	0.069% 0.05g	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	0.028% 0.02g	0.028% 0.02g	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	% 0.01g	% 0.02g	g per day for Men 19-50 years
Sucrose	% 0.08g	% 0.02g	g per day for Men 19-50 years
Fiber	2.37% 0.9g	5% 1.9g	38g per day for Men 19-50 years
Protein	5.2% 2.9g	14% 7.82g	56g per day for Men 19-50 years

Vitamins

	Cooked parboiled enriched Long-grain White Rice	Dry 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	17.7% 0.21mg	77% 0.93mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.46% 0.019mg	2.15% 0.028mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	14.4% 2.3mg	43.8% 7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.46% 0.32mg	8.64% 0.43mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	12% 0.16mg	9.4% 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	20.3% 81μg	68.8% 275μg	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	0.067% 0.01mg	0.27% 0.04mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked parboiled enriched Long-grain White Rice	Dry instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	1.9% 19mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	7.78% 0.07mg	19.7% 0.18mg	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	22.6% 1.8mg	78.8% 6.3mg	8mg per day for Men 19-50 years
Magnesium	2.14% 9mg	3.33% 14mg	420mg per day for Men 19-50 years
Manganese	15.4% 0.35mg	43% 0.99mg	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	7.86% 55mg	17% 118mg	700mg per day for Men 19-50 years
Potassium	1.65% 56mg	0.79% 27mg	3400mg per day for Men 19-50 years
Selenium	17% 9.3μg	67.6% 37.2μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	3.36% 0.37mg	13% 1.43mg	11mg per day for Men 19-50 years
Water	1.9% 70.4g	0.23% 8.4g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 1.3 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 4.4 times more Vitamin B1, 1.5 times more Vitamin B2, 3 times more Vitamin B3, 1.3 times more Vitamin B5 and 3.4 times more Vitamin B9 than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked parboiled enriched Long-grain White Rice vs Dry instant Long-grain White Rice, enriched:

• Cooked parboiled enriched Long-grain White Rice has 2.1 times more Potassium and 8.4 times more Water than Dry instant Long-grain White Rice, enriched.
• While Dry instant Long-grain White Rice, enriched contains 2.5 times more Copper, 3.5 times more Iron, 1.6 times more Magnesium, 2.8 times more Manganese, 2.1 times more Phosphorus, 4 times more Selenium and 3.9 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Calcium per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry instant Long-grain White Rice, enriched contains 3.1 times more Energy, 2.7 times more Omega 6, 3.2 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Cooked parboiled enriched Long-grain White Rice.
• Both Cooked parboiled enriched Long-grain White Rice and Dry instant Long-grain White Rice, enriched have similar amounts of Omega 3 per 100 g.
• Both Cooked parboiled enriched Long-grain White Rice as well as Dry instant Long-grain White Rice, enriched have insufficient amounts of Fat, Cholesterol, Fructose, Glucose and Sucrose in 100 g.