Comparing Nutrients in 100 grams Dry instant Long-grain White Rice, enriched VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Dry instant Long-grain White Rice, enriched	8%	2%	90%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	13% 380kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.97% 0.94g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.06% 0.017g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63.3% 82.3g	61% 79g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	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	% 0.02g	NA	g per day for Men 19-50 years
Sucrose	% 0.02g	NA	g per day for Men 19-50 years
Fiber	5% 1.9g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	14% 7.82g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Dry instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	77% 0.93mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.15% 0.028mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	43.8% 7mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.64% 0.43mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.4% 0.12mg	13% 0.17mg	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	68.8% 275μg	57.8% 231μg	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	0.27% 0.04mg	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 instant Long-grain White Rice, enriched	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	2.2% 22mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	19.7% 0.18mg	23.3% 0.21mg	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	78.8% 6.3mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	3.33% 14mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	43% 0.99mg	45% 1.04mg	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	17% 118mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	0.79% 27mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	67.6% 37.2μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	13% 1.43mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.23% 8.4g	0.36% 13.3g	3700g per day for Men 19-50 years

Nutrient Comparison: Dry instant Long-grain White Rice, enriched VS Raw Enriched Short-grain White Rice per 100 g

Compare the macro and micronutrient content in 100 g of Dry instant Long-grain White Rice, enriched versus 100 g of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Dry instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 100 grams of Dry instant Long-grain White Rice, enriched have 1.6 times more Vitamin B1 and 1.7 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 1.7 times more Vitamin B2, 3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice provide similar amounts of Vitamin B9 per 100 grams.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Dry instant Long-grain White Rice, enriched vs Raw Enriched Short-grain White Rice:

• 100 grams of Dry instant Long-grain White Rice, enriched have 7.3 times more Calcium, 1.5 times more Iron, 1.2 times more Phosphorus, 2.5 times more Selenium and 1.3 times more Zinc than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 1.6 times more Magnesium and 2.8 times more Potassium than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice contain similar levels of Copper and Manganese per 100 grams.
• 100 grams of Dry instant Long-grain White Rice, enriched lack sufficient amounts of Potassium
• 100 grams of Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Dry instant Long-grain White Rice, enriched have 1.2 times more Protein than Raw Enriched Short-grain White Rice.
• While 100 g of Raw Enriched Short-grain White Rice contain 1.5 times more Fiber than Dry instant Long-grain White Rice, enriched.
• Both Dry instant Long-grain White Rice, enriched and Raw Enriched Short-grain White Rice offer comparable quantities of Energy and Carbohydrate per 100 grams.
• Both Dry instant Long-grain White Rice, enriched as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.