Comparing Nutrients in 100 grams Enriched Medium-grain White Rice VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Enriched Medium-grain White Rice	8%	1%	91%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Enriched Medium-grain White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	12.4% 360kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.6% 0.58g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	1.7% 0.027g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	0.75% 0.13g	0.67% 0.11g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79.3g	61% 79g	130g per day for Men 19-50 years
Sugars	NA	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	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	3.7% 1.4g	7.37% 2.8g	38g per day for Men 19-50 years
Protein	12% 6.6g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Enriched Medium-grain White Rice	Raw Enriched Short-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	48% 0.58mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	32% 5.1mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	27% 1.34mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.15mg	13% 0.17mg	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	57.8% 231μg	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	0.73% 0.11mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Medium-grain White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.9% 9mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	12.2% 0.11mg	23.3% 0.21mg	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	54.5% 4.36mg	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	8.33% 35mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	48% 1.1mg	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	15.4% 108mg	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.53% 86mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	10.5% 1.16mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.35% 13g	0.36% 13.3g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Enriched Medium-grain White Rice vs Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.2 times more Vitamin B3 than Raw Enriched Short-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B1, Vitamin B2, Vitamin B5, Vitamin B6 and Vitamin B9 per 100 g.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Enriched Medium-grain White Rice vs Raw Enriched Short-grain White Rice:

• Enriched Medium-grain White Rice has 1.5 times more Magnesium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 1.9 times more Copper than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Iron, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 g.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Enriched Short-grain White Rice contains 2 times more Fiber than Enriched Medium-grain White Rice.
• Both Enriched Medium-grain White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 100 g.
• Both Enriched Medium-grain White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.