Comparing Nutrients in 1 kilogram 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	33.4% 970kcal	123% 3580kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	5.36% 5.2g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	4.38% 1.4g	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	15% 0.24g	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	6.7% 1.14g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	609% 792g	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	116% 65g	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	16.7% 0.2mg	471% 5.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	37% 0.48mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	257% 41mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	258% 13mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	132% 1.7mg	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	578% 2310μg	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 Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	2% 20mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	233% 2.1mg	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	529% 42.3mg	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	451% 10.4mg	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	136% 950mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	22.4% 760mg	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	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	100% 11mg	11mg per day for Men 19-50 years
Water	20.7% 766g	3.6% 133g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Raw Enriched Short-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Glutinous White Rice versus 1 kg of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 1 kg of Raw Enriched Short-grain White Rice contains 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.
• 1 kilogram 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 one kilogram.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 1 kilogram of Cooked Glutinous White Rice has 5.8 times more Water than Raw Enriched Short-grain White Rice.
• While 1 kg of Raw Enriched Short-grain White Rice contains 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.
• 1 kilogram 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 one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Enriched Short-grain White Rice contains 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 one kilogram.