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

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Chinese restaurant steamed white Rice	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	52% 1510kcal	128% 3700kcal	2900kcal per day for Men 19-50 years
Fat	2.8% 2.7g	5.67% 5.5g	97g per day for Men 19-50 years
Saturated Fat	NA	3.47% 1.1g	32g per day for Men 19-50 years
Omega 3	NA	5% 0.08g	1.6g per day for Men 19-50 years
Omega 6	NA	11% 1.9g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	261% 339g	628% 817g	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	23.7% 9g	73.7% 28g	38g per day for Men 19-50 years
Protein	57% 32g	122% 68g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Raw Unenriched 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	150% 1.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	11.5% 0.15mg	42.3% 0.55mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	35.4% 5.66mg	134% 21.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	165% 8.24mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17% 0.22mg	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	12.5% 50μg	17.5% 70μg	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	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

	Chinese restaurant steamed white Rice	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	5% 50mg	11% 110mg	1000mg per day for Men 19-50 years
Copper	53.3% 0.48mg	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	48.8% 3.9mg	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	195% 4.5mg	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	47% 330mg	101% 710mg	700mg per day for Men 19-50 years
Potassium	5.9% 200mg	22.6% 770mg	3400mg per day for Men 19-50 years
Selenium	NA	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	62% 6.8mg	109% 12mg	11mg per day for Men 19-50 years
Water	17% 625g	2.83% 105g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Raw Unenriched 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 Raw Unenriched 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 Raw Unenriched Glutinous White Rice:

• 1 kg of Raw Unenriched Glutinous White Rice contains 11.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3 and 4.9 times more Vitamin B6 than Chinese restaurant steamed white Rice.
• 1 kilogram of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2 and Vitamin B6
• Both Chinese restaurant steamed white Rice as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin B9 in one kilogram.

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

• 1 kg of Raw Unenriched Glutinous White Rice contains 3.6 times more Copper, 4.1 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium and 1.8 times more Zinc than Chinese restaurant steamed white Rice.
• 1 kilogram of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Chinese restaurant steamed white Rice as well as Raw Unenriched Glutinous White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Unenriched Glutinous White Rice contains 2.5 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Fiber and 2.1 times more Protein than Chinese restaurant steamed white Rice.