Comparing Nutrients in 100 grams Prepared instant Long-grain White Rice, enriched VS Enriched Medium-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Enriched Medium-grain White Rice	8%	1%	91%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Energy	4.28% 124kcal	12.4% 360kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.6% 0.58g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0% 0g	1.7% 0.027g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	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	20.6% 26.8g	61% 79.3g	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	3.7% 1.4g	38g per day for Men 19-50 years
Protein	3.9% 2.18g	12% 6.6g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Enriched Medium-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	6.25% 0.075mg	48% 0.58mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	32% 5.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	27% 1.34mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	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	17.5% 70μg	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	0.067% 0.01mg	0.73% 0.11mg	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	Enriched Medium-grain White Rice	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.9% 9mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	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	22% 1.77mg	54.5% 4.36mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	8.33% 35mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	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	5.3% 37mg	15.4% 108mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	2.53% 86mg	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	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	10.5% 1.16mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	0.35% 13g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Prepared instant Long-grain White Rice, enriched vs Enriched Medium-grain White Rice:

• Enriched Medium-grain White Rice contains 7.7 times more Vitamin B1, 6 times more Vitamin B2, 2.9 times more Vitamin B3, 23.9 times more Vitamin B5, 2.9 times more Vitamin B6 and 3.3 times more Vitamin B9 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin E in 100 g.

Comparing minerals per 100 grams for Prepared instant Long-grain White Rice, enriched vs Enriched Medium-grain White Rice:

• Prepared instant Long-grain White Rice, enriched has 5.5 times more Water than Enriched Medium-grain White Rice.
• While Enriched Medium-grain White Rice contains 3 times more Copper, 2.5 times more Iron, 7 times more Magnesium, 3.2 times more Manganese, 2.9 times more Phosphorus, 9.6 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 as well as Enriched Medium-grain White Rice have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Enriched Medium-grain White Rice contains 2.9 times more Energy, more Omega 3, 3 times more Carbohydrate, 2.3 times more Fiber and 3 times more Protein than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched as well as Enriched Medium-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.