Comparing Nutrients in 100 calories Cooked Short-grain White Rice enriched VS Raw Unenriched Glutinous White Rice

Weight per 100 calories

• Cooked Short-grain White Rice enriched: 77g
• Raw Unenriched Glutinous White Rice: 27g

Raw Unenriched Glutinous White Rice have 2.8 times more energy per unit of mass than Cooked Short-grain White Rice enriched, which is high in comparison to other foods. Cooked Short-grain White Rice enriched having average energy density.

Which food has more nutrients per 100 calories - Cooked Short-grain White Rice enriched or Raw Unenriched Glutinous White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.15% 0.15g	0.15% 0.15g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	0.094% 0.03g	32g per day for Men 19-50 years
Omega 3	0.43% 0.007g	0.14% 0.002g	1.6g per day for Men 19-50 years
Omega 6	0.19% 0.032g	0.3% 0.051g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	17% 22g	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	NA	2% 0.76g	38g per day for Men 19-50 years
Protein	3.24% 1.8g	3.3% 1.84g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous 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	10.5% 0.13mg	4.05% 0.049mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.95% 0.012mg	1.14% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	3.62% 0.58mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.31mg	4.45% 0.22mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.5% 0.045mg	2.22% 0.029mg	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	11.3% 45.4μg	0.47% 1.9μg	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

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.077% 0.77mg	0.3% 2.97mg	1000mg per day for Men 19-50 years
Copper	6.15% 0.055mg	5.14% 0.046mg	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	14% 1.12mg	5.4% 0.43mg	8mg per day for Men 19-50 years
Magnesium	1.47% 6.15mg	1.5% 6.2mg	420mg per day for Men 19-50 years
Manganese	12% 0.27mg	11.4% 0.26mg	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	3.63% 25.4mg	2.74% 19mg	700mg per day for Men 19-50 years
Potassium	0.59% 20mg	0.61% 21mg	3400mg per day for Men 19-50 years
Selenium	10.5% 5.77μg	7.42% 4.1μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.13% 1.9mg	1500mg per day for Men 19-50 years
Zinc	2.8% 0.31mg	2.95% 0.32mg	11mg per day for Men 19-50 years
Water	1.42% 52.7g	0.076% 2.83g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Cooked Short-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Short-grain White Rice enriched has 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 24 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B2 per 100 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 kcal.

Comparing minerals per 100 calories for Cooked Short-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Short-grain White Rice enriched has 2.6 times more Iron, 1.3 times more Phosphorus, 1.4 times more Selenium and 18.6 times more Water than Raw Unenriched Glutinous White Rice.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Copper, Magnesium, Manganese and Zinc per 100 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Calcium and Potassium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of macro-nutrients per 100 kcal
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Energy, Carbohydrate and Protein per 100 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 100 kcal.