Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Cooked Glutinous White Rice	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	33.4% 970kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	628% 817g	130g per day for Men 19-50 years
Sugars	0.69% 0.5g	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	26.3% 10g	73.7% 28g	38g per day for Men 19-50 years
Protein	36% 20g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	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	16.7% 0.2mg	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	82.3% 1.07mg	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	2.5% 10μg	17.5% 70μg	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	2.67% 0.4mg	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 Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	2% 20mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	190% 1.7mg	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	17.5% 1.4mg	200% 16mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	54.8% 230mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	423% 9.74mg	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	11.4% 80mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	275% 151μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	4.67% 70mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	109% 12mg	11mg per day for Men 19-50 years
Water	20.7% 766g	2.83% 105g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Raw Unenriched Glutinous White Rice:

• Raw Unenriched Glutinous White Rice contain 9 times more Vitamin B1, 4.2 times more Vitamin B2, 7.4 times more Vitamin B3, 3.8 times more Vitamin B5, 4.1 times more Vitamin B6 and 7 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Raw Unenriched Glutinous White Rice:

• Cooked Glutinous White Rice have 7.3 times more Water than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 5.5 times more Calcium, 3.5 times more Copper, 11.4 times more Iron, 4.6 times more Magnesium, 3.7 times more Manganese, 8.9 times more Phosphorus, 7.7 times more Potassium, 2.7 times more Selenium and 2.9 times more Zinc than Cooked Glutinous White Rice.

Comparison of macro-nutrients per 1 kilogram:

• Raw Unenriched Glutinous White Rice contain 3.8 times more Energy, 2.9 times more Omega 6, 3.9 times more Carbohydrate, 2.8 times more Fiber and 3.4 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 1 kg.