Comparing Nutrients in 100 grams Dry parboiled Long-grain White Rice VS Raw Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry parboiled Long-grain White Rice	8%	3%	89%
Raw Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Dry parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Energy	13% 374kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.92% 0.29g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	1.8% 0.31g	0.75% 0.13g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	62.2% 81g	61% 79.3g	130g per day for Men 19-50 years
Sugars	0.46% 0.33g	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	0.028% 0.02g	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	% 0.11g	NA	g per day for Men 19-50 years
Sucrose	% 0.21g	NA	g per day for Men 19-50 years
Fiber	4.74% 1.8g	NA	38g per day for Men 19-50 years
Protein	13.4% 7.5g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Dry parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Vitamin A	NA	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	18.7% 0.22mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.85% 0.05mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	31.6% 5.05mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.4% 0.67mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	34.8% 0.45mg	11% 0.15mg	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	2% 8μg	2.25% 9μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.083% 0.1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Dry parboiled Long-grain White Rice	Raw Medium-grain White Rice	Recommended Dietary Allowance
Calcium	7.1% 71mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	31.6% 0.28mg	12.2% 0.11mg	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	9.25% 0.74mg	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	6.43% 27mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	48% 1.1mg	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	22% 153mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	5.1% 174mg	2.53% 86mg	3400mg per day for Men 19-50 years
Selenium	36% 20μg	NA	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	9.27% 1.02mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	0.27% 9.86g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Dry parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Dry parboiled Long-grain White Rice has 3.2 times more Vitamin B1, 3.2 times more Vitamin B3 and 3.1 times more Vitamin B6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 2 times more Vitamin B5 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Vitamin B2 and Vitamin B9 per 100 g.
• Both Dry parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Dry parboiled Long-grain White Rice vs Raw Medium-grain White Rice:

• Dry parboiled Long-grain White Rice has 7.9 times more Calcium, 2.6 times more Copper, 1.4 times more Phosphorus and 2 times more Potassium than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.3 times more Magnesium than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Iron, Manganese and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Dry parboiled Long-grain White Rice has 1.8 times more Fat and 2.4 times more Omega 6 than Raw Medium-grain White Rice.
• While Raw Medium-grain White Rice contains 1.6 times more Omega 3 than Dry parboiled Long-grain White Rice.
• Both Dry parboiled Long-grain White Rice and Raw Medium-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 g.
• Both Dry parboiled Long-grain White Rice as well as Raw Medium-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.