Comparing Nutrients in 14 ounces Cooked Medium-grain White Rice enriched VS Cooked Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Cooked Glutinous White Rice	9%	2%	89%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	17.8% 516kcal	13.3% 385kcal	2900kcal per day for Men 19-50 years
Fat	0.86% 0.83g	0.78% 0.75g	97g per day for Men 19-50 years
Saturated Fat	0.71% 0.23g	0.48% 0.15g	32g per day for Men 19-50 years
Omega 3	2.5% 0.04g	0.74% 0.012g	1.6g per day for Men 19-50 years
Omega 6	1.07% 0.18g	1.54% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	87.3% 113g	64.4% 83.7g	130g per day for Men 19-50 years
Sugars	NA	0.27% 0.2g	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	3.13% 1.2g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17% 9.45g	14.3% 8g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Cooked 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	55.2% 0.66mg	6.6% 0.079mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.9% 0.064mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	45.5% 7.3mg	7.2% 1.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	32.6% 1.63mg	17% 0.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	15.3% 0.2mg	7.94% 0.1mg	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	57.5% 230μg	0.99% 3.97μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Medium-grain White Rice enriched	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	0.79% 7.94mg	1000mg per day for Men 19-50 years
Copper	16.8% 0.15mg	21.6% 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	74% 5.9mg	6.95% 0.56mg	8mg per day for Men 19-50 years
Magnesium	12.3% 51.6mg	4.72% 20mg	420mg per day for Men 19-50 years
Manganese	65% 1.5mg	45.2% 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	21% 147mg	4.54% 31.8mg	700mg per day for Men 19-50 years
Potassium	3.4% 115mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	54% 29.8μg	40.4% 22.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	15% 1.67mg	14.8% 1.63mg	11mg per day for Men 19-50 years
Water	7.36% 272g	8.2% 304g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Medium-grain White Rice enriched vs Cooked Glutinous White Rice:

• Cooked Medium-grain White Rice enriched has 8.4 times more Vitamin B1, 1.2 times more Vitamin B2, 6.3 times more Vitamin B3, 1.9 times more Vitamin B5, 1.9 times more Vitamin B6 and 58 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Medium-grain White Rice enriched vs Cooked Glutinous White Rice:

• Cooked Medium-grain White Rice enriched has 10.6 times more Iron, 2.6 times more Magnesium, 1.4 times more Manganese, 4.6 times more Phosphorus and 1.3 times more Selenium than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 1.3 times more Copper than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Glutinous White Rice have similar amounts of Zinc and Water per 14 oz.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Glutinous White Rice have insufficient amounts of Calcium and Potassium in 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Cooked Medium-grain White Rice enriched has 1.3 times more Energy and 1.4 times more Carbohydrate than Cooked Glutinous White Rice.
• While Cooked Glutinous White Rice contain 3.3 times more Fiber than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Cooked Glutinous White Rice have similar amounts of Protein per 14 oz.
• Both Cooked Medium-grain White Rice enriched as well as Cooked Glutinous White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 14 oz.