Comparing Nutrients in 1 pound 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	15% 440kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	0.89% 0.86g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	0.55% 0.18g	NA	32g per day for Men 19-50 years
Omega 3	0.85% 0.014g	NA	1.6g per day for Men 19-50 years
Omega 6	1.76% 0.3g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	73.6% 96g	118% 154g	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	10.7% 4.1g	38g per day for Men 19-50 years
Protein	16.4% 9.16g	26% 14.5g	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	7.56% 0.091mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.54% 0.059mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	8.22% 1.3mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	19.5% 0.98mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	9.07% 0.12mg	7.68% 0.1mg	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	5.67% 22.7μg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.91% 9.07mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	24.7% 0.22mg	24% 0.22mg	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	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	5.4% 22.7mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	51.7% 1.2mg	88.4% 2.03mg	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	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	1.33% 45.4mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	46% 25.4μg	NA	55μg per day for Men 19-50 years
Sodium	1.5% 22.7mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	17% 1.86mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	9.4% 348g	7.66% 283g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound 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 lb.

Comparing minerals per 1 pound 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 lb.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• 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 lb.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 1 lb.