Comparing Nutrients in 14 ounces Raw Unenriched Glutinous White Rice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	50.6% 1469kcal	20.7% 599kcal	2900kcal per day for Men 19-50 years
Fat	2.25% 2.2g	1.1% 1.07g	97g per day for Men 19-50 years
Saturated Fat	1.38% 0.44g	NA	32g per day for Men 19-50 years
Omega 3	2% 0.032g	NA	1.6g per day for Men 19-50 years
Omega 6	4.4% 0.75g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	249% 324g	103% 134g	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	29.2% 11g	9.4% 3.57g	38g per day for Men 19-50 years
Protein	48.3% 27g	22.7% 12.7g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	59.5% 0.71mg	5.3% 0.064mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.8% 0.22mg	4.58% 0.06mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	53.2% 8.5mg	14% 2.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	65.4% 3.27mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.7% 0.42mg	6.7% 0.087mg	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	6.95% 27.8μg	4.96% 20μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Unenriched Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	4.37% 43.7mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	75.4% 0.68mg	21% 0.19mg	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	79.4% 6.35mg	19.3% 1.55mg	8mg per day for Men 19-50 years
Magnesium	21.7% 91mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	77.3% 1.78mg	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	40.3% 282mg	18.7% 131mg	700mg per day for Men 19-50 years
Potassium	9% 306mg	2.33% 79.4mg	3400mg per day for Men 19-50 years
Selenium	109% 60μg	NA	55μg per day for Men 19-50 years
Sodium	1.85% 27.8mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	43.3% 4.76mg	24.5% 2.7mg	11mg per day for Men 19-50 years
Water	1.12% 41.5g	6.7% 248g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Raw Unenriched Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Raw Unenriched Glutinous White Rice have 11.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 14 ounces for Raw Unenriched Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Raw Unenriched Glutinous White Rice have 2.2 times more Calcium, 3.6 times more Copper, 4.1 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium and 1.8 times more Zinc than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 6 times more Water than Raw Unenriched Glutinous White Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Unenriched Glutinous White Rice have 2.5 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Fiber and 2.1 times more Protein than Chinese restaurant steamed white Rice.
• Both Raw Unenriched Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 14 oz.