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

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Prepared instant Long-grain White Rice, enriched	7%	4%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Energy	4.5% 130kcal	4.28% 124kcal	2900kcal per day for Men 19-50 years
Fat	0.22% 0.21g	0.52% 0.5g	97g per day for Men 19-50 years
Saturated Fat	0.18% 0.057g	0.053% 0.017g	32g per day for Men 19-50 years
Omega 3	0.63% 0.01g	0% 0g	1.6g per day for Men 19-50 years
Omega 6	0.27% 0.046g	0.1% 0.017g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	22% 28.6g	20.6% 26.8g	130g per day for Men 19-50 years
Sugars	NA	0% 0g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 0g	g per day for Men 19-50 years
Fiber	0.79% 0.3g	1.58% 0.6g	38g per day for Men 19-50 years
Protein	4.25% 2.38g	3.9% 2.18g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Prepared instant Long-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	14% 0.17mg	6.25% 0.075mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	0.62% 0.008mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11.5% 1.84mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.2% 0.41mg	1.12% 0.056mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.85% 0.05mg	3.85% 0.05mg	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	14.5% 58μg	17.5% 70μg	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	NA	0.067% 0.01mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Prepared instant Long-grain White Rice, enriched	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.8% 8mg	1000mg per day for Men 19-50 years
Copper	4.22% 0.038mg	4.1% 0.037mg	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	18.6% 1.5mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	3.1% 13mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	16.4% 0.38mg	15% 0.34mg	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	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	0.85% 29mg	0.26% 9mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	8.73% 4.8μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.27% 4mg	1500mg per day for Men 19-50 years
Zinc	3.8% 0.42mg	4.45% 0.49mg	11mg per day for Men 19-50 years
Water	1.85% 68.6g	1.9% 70.3g	3700g per day for Men 19-50 years

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

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

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

• 100 grams of Cooked Medium-grain White Rice enriched have 2.2 times more Vitamin B1 and 7.3 times more Vitamin B5 than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-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 Cooked Medium-grain White Rice enriched as well as Prepared instant Long-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 Cooked Medium-grain White Rice enriched vs Prepared instant Long-grain White Rice, enriched:

• 100 grams of Cooked Medium-grain White Rice enriched have 2.6 times more Magnesium and 1.6 times more Selenium than Prepared instant Long-grain White Rice, enriched.
• Both Cooked Medium-grain White Rice enriched and Prepared instant Long-grain White Rice, enriched contain similar levels of Copper, Iron, Manganese, Phosphorus and Zinc per 100 grams.
• 100 grams of Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Magnesium
• Both Cooked Medium-grain White Rice enriched as well as Prepared instant Long-grain White Rice, enriched lack sufficient amounts of Calcium and Potassium in 100 grams.

Comparison of macro-nutrients per 100 grams:

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