Comparing Nutrients in 1 kilogram Cooked Short-grain White Rice enriched VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	45% 1300kcal	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	1.6% 0.51g	NA	32g per day for Men 19-50 years
Omega 3	5.63% 0.09g	NA	1.6g per day for Men 19-50 years
Omega 6	2.4% 0.41g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	221% 287g	261% 339g	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	NA	23.7% 9g	38g per day for Men 19-50 years
Protein	42% 23.6g	57% 32g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	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	137% 1.64mg	13.3% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	12.3% 0.16mg	11.5% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	93% 15mg	35.4% 5.66mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	79.4% 3.97mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.4% 0.59mg	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	148% 590μg	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	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

	Cooked Short-grain White Rice enriched	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	1% 10mg	5% 50mg	1000mg per day for Men 19-50 years
Copper	80% 0.72mg	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	183% 14.6mg	48.8% 3.9mg	8mg per day for Men 19-50 years
Magnesium	19% 80mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	155% 3.57mg	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	47% 330mg	47% 330mg	700mg per day for Men 19-50 years
Potassium	7.65% 260mg	5.9% 200mg	3400mg per day for Men 19-50 years
Selenium	136% 75μg	NA	55μg per day for Men 19-50 years
Sodium	0% 0mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	36.4% 4mg	62% 6.8mg	11mg per day for Men 19-50 years
Water	18.5% 685g	17% 625g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Cooked Short-grain White Rice enriched vs Chinese restaurant steamed white Rice:

• Cooked Short-grain White Rice enriched has 10.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• Both Cooked Short-grain White Rice enriched and Chinese restaurant steamed white Rice have similar amounts of Vitamin B2 per 1 kg.

Comparing minerals per 1 kilogram for Cooked Short-grain White Rice enriched vs Chinese restaurant steamed white Rice:

• Cooked Short-grain White Rice enriched has 1.5 times more Copper, 3.7 times more Iron and 1.6 times more Magnesium than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.3 times more Manganese and 1.7 times more Zinc than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Chinese restaurant steamed white Rice have similar amounts of Phosphorus and Water per 1 kg.
• Both Cooked Short-grain White Rice enriched 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 1.4 times more Protein than Cooked Short-grain White Rice enriched.
• Both Cooked Short-grain White Rice enriched and Chinese restaurant steamed white Rice have similar amounts of Energy and Carbohydrate per 1 kg.
• Both Cooked Short-grain White Rice enriched as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 kg.