Comparing Nutrients in 100 grams Prepared instant Long-grain White Rice, enriched VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Prepared instant Long-grain White Rice, enriched	7%	4%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Prepared instant Long-grain White Rice, enriched	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	4.28% 124kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.52% 0.5g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.053% 0.017g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0% 0g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	0.1% 0.017g	0.24% 0.041g	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	22% 28.7g	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	NA	38g per day for Men 19-50 years
Protein	3.9% 2.18g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Prepared instant Long-grain White Rice, enriched	Cooked Short-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	6.25% 0.075mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.62% 0.008mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.74mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	1.12% 0.056mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	4.54% 0.059mg	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	14.8% 59μg	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	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.8% 8mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	4.1% 0.037mg	8% 0.072mg	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	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	15% 0.34mg	15.5% 0.36mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	0.26% 9mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	8.73% 4.8μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.27% 4mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	1.9% 70.3g	1.85% 68.5g	3700g per day for Men 19-50 years

Nutrient Comparison: Prepared instant Long-grain White Rice, enriched VS Cooked Short-grain White Rice enriched per 100 g

Compare the macro and micronutrient content in 100 g of Prepared instant Long-grain White Rice, enriched versus 100 g of Cooked Short-grain White Rice enriched 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 Cooked Short-grain White Rice enriched:

• 100 g of Cooked Short-grain White Rice enriched contain 2.2 times more Vitamin B1 and 7.1 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Short-grain White Rice enriched provide similar amounts of Vitamin B3, Vitamin B6 and Vitamin B9 per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched have insufficient amounts of Vitamin B5
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 grams.

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

• 100 grams of Prepared instant Long-grain White Rice, enriched have 1.2 times more Iron and 1.2 times more Zinc than Cooked Short-grain White Rice enriched.
• While 100 g of Cooked Short-grain White Rice enriched contain 1.9 times more Copper and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Prepared instant Long-grain White Rice, enriched and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Phosphorus per 100 grams.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

• Both Prepared instant Long-grain White Rice, enriched and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 100 g
• Both Prepared instant Long-grain White Rice, enriched and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 100 grams.
• Both Prepared instant Long-grain White Rice, enriched as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.