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

Macros Ratio

	Protein	Fat	Carbs
Cooked Regular Long-grain White Rice	9%	2%	89%
Rice	8%	2%	90%

Macro Nutrients

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Energy	4.5% 130kcal	12.6% 365kcal	2900kcal per day for Men 19-50 years
Fat	0.29% 0.28g	0.68% 0.66g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.56% 0.18g	32g per day for Men 19-50 years
Omega 3	0.81% 0.013g	1.94% 0.031g	1.6g per day for Men 19-50 years
Omega 6	0.36% 0.062g	0.86% 0.15g	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	61.5% 80g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	0.17% 0.12g	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	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	1.05% 0.4g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	4.8% 2.7g	12.7% 7.13g	56g per day for Men 19-50 years

Vitamins

	Cooked Regular Long-grain White Rice	Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	5.83% 0.07mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	3.77% 0.049mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.5% 0.4mg	10% 1.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.8% 0.39mg	20.2% 1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.15% 0.093mg	12.6% 0.16mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	0% 0μg	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	0.73% 0.11mg	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	Rice	Recommended Dietary Allowance
Calcium	1% 10mg	2.8% 28mg	1000mg per day for Men 19-50 years
Copper	7.67% 0.069mg	24.4% 0.22mg	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	10% 0.8mg	8mg per day for Men 19-50 years
Magnesium	2.86% 12mg	5.95% 25mg	420mg per day for Men 19-50 years
Manganese	20.5% 0.47mg	47.3% 1.1mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	143% 64.2μg	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	16.4% 115mg	700mg per day for Men 19-50 years
Potassium	1.03% 35mg	3.4% 115mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	4.45% 0.49mg	9.9% 1.1mg	11mg per day for Men 19-50 years
Water	1.85% 68.4g	0.31% 11.6g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Regular Long-grain White Rice VS Rice per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Regular Long-grain White Rice versus 100 g of Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 100 g of Raw Regular Long-grain White Rice contain 3.5 times more Vitamin B1, 3.8 times more Vitamin B2, 4 times more Vitamin B3, 2.6 times more Vitamin B5, 1.8 times more Vitamin B6 and 2.7 times more Vitamin B9 than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 100 grams.

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

• 100 g of Raw Regular Long-grain White Rice contain 2.8 times more Calcium, 3.2 times more Copper, 4 times more Iron, 2.1 times more Magnesium, 2.3 times more Manganese, 2.7 times more Phosphorus, 3.3 times more Potassium, 2 times more Selenium and 2.2 times more Zinc than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice lack sufficient amounts of Calcium and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 g of Raw Regular Long-grain White Rice contain 2.8 times more Energy, 2.8 times more Carbohydrate, 3.3 times more Fiber and 2.7 times more Protein than Cooked Regular Long-grain White Rice.
• 100 grams of Cooked Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Regular Long-grain White Rice as well as Raw Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 grams.