Comparing Nutrients in 100 grams Prepared instant Long-grain White Rice, enriched VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	4.28% 124kcal	12.8% 370kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.57% 0.55g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.35% 0.11g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.5% 0.008g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	1.1% 0.19g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	20.6% 26.8g	63% 81.7g	130g per day for Men 19-50 years
Sugars	0% 0g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0g	NA	g per day for Men 19-50 years
Fiber	1.58% 0.6g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	12% 6.8g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Raw Unenriched Glutinous 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	6.25% 0.075mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	8.23% 0.11mg	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	17.5% 70μg	1.75% 7μg	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	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Prepared instant Long-grain White Rice, enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.8% 8mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	19% 0.17mg	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% 1.77mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	42.3% 0.97mg	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	5.3% 37mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.28% 10.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Raw Unenriched Glutinous White Rice per 100 g

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

Lets compare vitamin content per 100 grams of Prepared instant Long-grain White Rice, enriched vs Raw Unenriched Glutinous White Rice:

• 100 grams of Prepared instant Long-grain White Rice, enriched have 10 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• While 100 g of Raw Unenriched Glutinous White Rice contain 2.4 times more Vitamin B1, 6.9 times more Vitamin B2, 14.7 times more Vitamin B5 and 2.1 times more Vitamin B6 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Unenriched Glutinous White Rice provide similar amounts of Vitamin B3 per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B2 and Vitamin B5
• 100 grams of Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Prepared instant Long-grain White Rice, enriched vs Raw Unenriched Glutinous White Rice:

• 100 g of Raw Unenriched Glutinous White Rice contain 4.6 times more Copper, 4.6 times more Magnesium, 2.8 times more Manganese, 1.9 times more Phosphorus, 8.6 times more Potassium, 3.1 times more Selenium and 2.4 times more Zinc than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Raw Unenriched Glutinous White Rice contain similar levels of Iron per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium and Potassium
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Unenriched Glutinous White Rice contain 3 times more Energy, 3.1 times more Carbohydrate, 4.7 times more Fiber and 3.1 times more Protein than Prepared instant Long-grain White Rice, enriched.
• 100 grams of Prepared instant Long-grain White Rice, enriched provide inadequate amounts of Fiber
• Both Prepared instant Long-grain White Rice, enriched as well as Raw Unenriched Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.