Comparing Nutrients in 1 pound 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	15% 440kcal	56% 1624kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	2.43% 2.36g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	2% 0.64g	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	6.8% 0.11g	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	3.04% 0.52g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	276% 359g	130g per day for Men 19-50 years
Sugars	0.31% 0.23g	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	12% 4.54g	33.4% 12.7g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	52.6% 29.5g	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	7.56% 0.091mg	214% 2.56mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	16.7% 0.22mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	117% 18.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	117% 5.85mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	59.7% 0.78mg	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	1.13% 4.54μg	262% 1048μg	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	1.2% 0.18mg	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	0.91% 9.07mg	1.36% 13.6mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	106% 0.95mg	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	7.94% 0.64mg	240% 19mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	25% 104mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	205% 4.7mg	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	5.2% 36.3mg	61.6% 431mg	700mg per day for Men 19-50 years
Potassium	1.33% 45.4mg	10% 345mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	125% 68.5μg	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	0.3% 4.54mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	45.4% 5mg	11mg per day for Men 19-50 years
Water	9.4% 348g	1.63% 60.3g	3700g per day for Men 19-50 years

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

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

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

• 1 lb 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 pound 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 pound.

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

• 1 pound of Cooked Glutinous White Rice has 5.8 times more Water than Raw Enriched Short-grain White Rice.
• While 1 lb 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 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 lb 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 pound.