Comparing Nutrients in 1 kilogram Cooked Glutinous White Rice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	33.4% 970kcal	52% 1510kcal	2900kcal per day for Men 19-50 years
Fat	1.96% 1.9g	2.8% 2.7g	97g per day for Men 19-50 years
Saturated Fat	1.2% 0.39g	NA	32g per day for Men 19-50 years
Omega 3	1.88% 0.03g	NA	1.6g per day for Men 19-50 years
Omega 6	3.9% 0.66g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	162% 211g	261% 339g	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	23.7% 9g	38g per day for Men 19-50 years
Protein	36% 20g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	16.7% 0.2mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	10% 0.13mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	43% 2.15mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	20% 0.26mg	17% 0.22mg	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	12.5% 50μg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	2% 20mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	54.4% 0.49mg	53.3% 0.48mg	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	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	114% 2.62mg	195% 4.5mg	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	47% 330mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	102% 56μg	NA	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	37.3% 4.1mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	20.7% 766g	17% 625g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.3 times more Vitamin B1 than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2 times more Vitamin B3 and 5 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Vitamin B2 and Vitamin B6 per 1 kg.

Comparing minerals per 1 kilogram for Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.2 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2.8 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus and 1.7 times more Zinc than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Copper and Magnesium per 1 kg.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Chinese restaurant steamed white Rice contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Fiber per 1 kg.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.