Comparing Nutrients in 100 grams Cooked Regular Long-grain White Rice VS Dry parboiled Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Dry parboiled Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Energy	4.5% 130kcal	13% 374kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.92% 0.29g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.06% 0.017g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	1.8% 0.31g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	21.7% 28g	62.2% 81g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	0.46% 0.33g	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	NA	0.028% 0.02g	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	NA	% 0.11g	g per day for Men 19-50 years
Sucrose	NA	% 0.21g	g per day for Men 19-50 years
Fiber	1.05% 0.4g	4.74% 1.8g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	13.4% 7.5g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	18.7% 0.22mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	3.85% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	31.6% 5.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	34.8% 0.45mg	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	0.75% 3μg	2% 8μg	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	0.2% 0.03mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	0.083% 0.1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Regular Long-grain White Rice	Dry parboiled Long-grain White Rice	Recommended Dietary Allowance
Calcium	1% 10mg	7.1% 71mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	31.6% 0.28mg	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	2.5% 0.2mg	9.25% 0.74mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	6.43% 27mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	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	6.14% 43mg	22% 153mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	5.1% 174mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	36% 20μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	9.27% 1.02mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.27% 9.86g	3700g per day for Men 19-50 years

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

• Dry parboiled Long-grain White Rice contains 11.2 times more Vitamin B1, 3.8 times more Vitamin B2, 12.6 times more Vitamin B3, 1.7 times more Vitamin B5, 4.9 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice have insufficient amounts of Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 g.

Comparing minerals per 100 grams for Cooked Regular Long-grain White Rice vs Dry parboiled Long-grain White Rice:

• Cooked Regular Long-grain White Rice has 6.9 times more Water than Dry parboiled Long-grain White Rice.
• While Dry parboiled Long-grain White Rice contains 7.1 times more Calcium, 4.1 times more Copper, 3.7 times more Iron, 2.3 times more Magnesium, 2.2 times more Manganese, 3.6 times more Phosphorus, 5 times more Potassium, 2.7 times more Selenium and 2.1 times more Zinc than Cooked Regular Long-grain White Rice.

Comparison of macro-nutrients per 100 grams:

• Dry parboiled Long-grain White Rice contains 2.9 times more Energy, 3.7 times more Fat, 1.3 times more Omega 3, 4.9 times more Omega 6, 2.9 times more Carbohydrate, 4.5 times more Fiber and 2.8 times more Protein than Cooked Regular Long-grain White Rice.
• Both Cooked Regular Long-grain White Rice as well as Dry parboiled Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 100 g.