Comparing Nutrients in 14 ounces Cooked Glutinous White Rice VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Cooked Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	13.3% 385kcal	49% 1421kcal	2900kcal per day for Men 19-50 years
Fat	0.78% 0.75g	2.13% 2.06g	97g per day for Men 19-50 years
Saturated Fat	0.48% 0.15g	1.74% 0.56g	32g per day for Men 19-50 years
Omega 3	0.74% 0.012g	5.95% 0.095g	1.6g per day for Men 19-50 years
Omega 6	1.54% 0.26g	2.66% 0.45g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	64.4% 83.7g	242% 314g	130g per day for Men 19-50 years
Sugars	0.27% 0.2g	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	10.4% 3.97g	29.2% 11g	38g per day for Men 19-50 years
Protein	14.3% 8g	46% 25.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous 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	6.6% 0.079mg	187% 2.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.97% 0.052mg	14.7% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.2% 1.15mg	102% 16.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17% 0.85mg	102% 5.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.94% 0.1mg	52.2% 0.68mg	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	0.99% 3.97μg	229% 917μg	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	1.06% 0.16mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.79% 7.94mg	1.2% 12mg	1000mg per day for Men 19-50 years
Copper	21.6% 0.19mg	93% 0.83mg	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	6.95% 0.56mg	210% 16.8mg	8mg per day for Men 19-50 years
Magnesium	4.72% 20mg	21.7% 91mg	420mg per day for Men 19-50 years
Manganese	45.2% 1.04mg	179% 4.1mg	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	4.54% 31.8mg	54% 377mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	8.87% 302mg	3400mg per day for Men 19-50 years
Selenium	40.4% 22.2μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.32% 20mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	14.8% 1.63mg	39.7% 4.37mg	11mg per day for Men 19-50 years
Water	8.2% 304g	1.43% 52.7g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Raw Enriched Short-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Glutinous White Rice versus 14 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 14 ounces of Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 14 oz of Raw Enriched Short-grain White Rice contain 28.3 times more Vitamin B1, 3.7 times more Vitamin B2, 14.2 times more Vitamin B3, 6 times more Vitamin B5, 6.6 times more Vitamin B6 and 231 times more Vitamin B9 than Cooked Glutinous White Rice.
• 14 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Glutinous 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 14 ounces.

Comparing minerals per 14 ounces for Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 14 ounces of Cooked Glutinous White Rice have 5.8 times more Water than Raw Enriched Short-grain White Rice.
• While 14 oz of Raw Enriched Short-grain White Rice contain 4.3 times more Copper, 30.2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 11.9 times more Phosphorus, 7.6 times more Potassium, 2.7 times more Selenium and 2.7 times more Zinc than Cooked Glutinous White Rice.
• 14 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Raw Enriched Short-grain White Rice contain 3.7 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.