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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Cooked Medium-grain White Rice enriched	8%	2%	90%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Energy	12.3% 358kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.54% 0.52g	0.22% 0.21g	97g per day for Men 19-50 years
Saturated Fat	0.44% 0.14g	0.18% 0.057g	32g per day for Men 19-50 years
Omega 3	1.5% 0.024g	0.63% 0.01g	1.6g per day for Men 19-50 years
Omega 6	0.67% 0.11g	0.27% 0.046g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	61% 79g	22% 28.6g	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	7.37% 2.8g	0.79% 0.3g	38g per day for Men 19-50 years
Protein	11.6% 6.5g	4.25% 2.38g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Cooked Medium-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	47% 0.57mg	14% 0.17mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.7% 0.048mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	25.7% 4.1mg	11.5% 1.84mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	26% 1.3mg	8.2% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	13% 0.17mg	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	57.8% 231μg	14.5% 58μg	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	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

	Raw Enriched Short-grain White Rice	Cooked Medium-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.3% 3mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	23.3% 0.21mg	4.22% 0.038mg	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	53% 4.23mg	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	3.1% 13mg	420mg per day for Men 19-50 years
Manganese	45% 1.04mg	16.4% 0.38mg	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	13.6% 95mg	5.3% 37mg	700mg per day for Men 19-50 years
Potassium	2.24% 76mg	0.85% 29mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.067% 1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	10% 1.1mg	3.8% 0.42mg	11mg per day for Men 19-50 years
Water	0.36% 13.3g	1.85% 68.6g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 3.4 times more Vitamin B1, 3 times more Vitamin B2, 2.2 times more Vitamin B3, 3.1 times more Vitamin B5, 3.4 times more Vitamin B6 and 4 times more Vitamin B9 than Cooked Medium-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Raw Enriched Short-grain White Rice has 5.5 times more Copper, 2.8 times more Iron, 1.8 times more Magnesium, 2.8 times more Manganese, 2.6 times more Phosphorus, 2.6 times more Potassium, 2 times more Selenium and 2.6 times more Zinc than Cooked Medium-grain White Rice enriched.
• While Cooked Medium-grain White Rice enriched contains 5.2 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Calcium in 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Enriched Short-grain White Rice has 2.8 times more Energy, 2.4 times more Omega 3, 2.8 times more Carbohydrate, 9.3 times more Fiber and 2.7 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Raw Enriched Short-grain White Rice as well as Cooked Medium-grain White Rice enriched have insufficient amounts of Fat, Omega 6, Cholesterol, Glucose and Sucrose in 100 g.