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

Macros Ratio

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

Macro Nutrients

	Chinese restaurant steamed white Rice	Cooked Glutinous White Rice	Recommended Dietary Allowance
Energy	52% 1510kcal	33.4% 970kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	1.96% 1.9g	97g per day for Men 19-50 years
Saturated Fat	NA	1.2% 0.39g	32g per day for Men 19-50 years
Omega 3	NA	1.88% 0.03g	1.6g per day for Men 19-50 years
Omega 6	NA	3.9% 0.66g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	162% 211g	130g per day for Men 19-50 years
Sugars	NA	0.69% 0.5g	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	23.7% 9g	26.3% 10g	38g per day for Men 19-50 years
Protein	57% 32g	36% 20g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Cooked Glutinous White Rice	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.3% 0.16mg	16.7% 0.2mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	10% 0.13mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	43% 2.15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	20% 0.26mg	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	12.5% 50μg	2.5% 10μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	NA	2.67% 0.4mg	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

	Chinese restaurant steamed white Rice	Cooked Glutinous White Rice	Recommended Dietary Allowance
Calcium	5% 50mg	2% 20mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	54.4% 0.49mg	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	48.8% 3.9mg	17.5% 1.4mg	8mg per day for Men 19-50 years
Magnesium	12% 50mg	12% 50mg	420mg per day for Men 19-50 years
Manganese	195% 4.5mg	114% 2.62mg	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	11.4% 80mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	NA	102% 56μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	62% 6.8mg	37.3% 4.1mg	11mg per day for Men 19-50 years
Water	17% 625g	20.7% 766g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Cooked Glutinous White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Chinese restaurant steamed white Rice versus 1 kg of Cooked Glutinous White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 1 kilogram of Chinese restaurant steamed white Rice has 2 times more Vitamin B3 than Cooked Glutinous White Rice.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B6
• 1 kilogram of Cooked Glutinous White Rice have insufficient amounts of Vitamin B3
• Both Chinese restaurant steamed white Rice as well as Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B9 in one kilogram.

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

• 1 kilogram of Chinese restaurant steamed white Rice has 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 Chinese restaurant steamed white Rice and Cooked Glutinous White Rice contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked Glutinous White Rice lack sufficient amounts of Iron and Phosphorus
• Both Chinese restaurant steamed white Rice as well as Cooked Glutinous White Rice lack sufficient amounts of Calcium, Magnesium and Potassium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Chinese restaurant steamed white Rice has 1.6 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Glutinous White Rice.
• Both Chinese restaurant steamed white Rice and Cooked Glutinous White Rice offer comparable quantities of Fiber per one kilogram.