Comparing Nutrients in 1 pound Raw Enriched Short-grain White Rice VS Chinese restaurant steamed white Rice

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	56% 1624kcal	23.6% 685kcal	2900kcal per day for Men 19-50 years
Fat	2.43% 2.36g	1.26% 1.22g	97g per day for Men 19-50 years
Saturated Fat	2% 0.64g	NA	32g per day for Men 19-50 years
Omega 3	6.8% 0.11g	NA	1.6g per day for Men 19-50 years
Omega 6	3.04% 0.52g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	276% 359g	118% 154g	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	33.4% 12.7g	10.7% 4.1g	38g per day for Men 19-50 years
Protein	52.6% 29.5g	26% 14.5g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain 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	214% 2.56mg	6.05% 0.073mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	16.7% 0.22mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	117% 18.7mg	16% 2.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	117% 5.85mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	59.7% 0.78mg	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	262% 1048μg	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	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

	Raw Enriched Short-grain White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	2.27% 22.7mg	1000mg per day for Men 19-50 years
Copper	106% 0.95mg	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	240% 19mg	22% 1.77mg	8mg per day for Men 19-50 years
Magnesium	25% 104mg	5.4% 22.7mg	420mg per day for Men 19-50 years
Manganese	205% 4.7mg	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	61.6% 431mg	21.4% 150mg	700mg per day for Men 19-50 years
Potassium	10% 345mg	2.67% 91mg	3400mg per day for Men 19-50 years
Selenium	125% 68.5μg	NA	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	1.5% 22.7mg	1500mg per day for Men 19-50 years
Zinc	45.4% 5mg	28% 3.1mg	11mg per day for Men 19-50 years
Water	1.63% 60.3g	7.66% 283g	3700g per day for Men 19-50 years

Nutrient Comparison: Raw Enriched Short-grain White Rice VS Chinese restaurant steamed white Rice per 1 lb

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

Lets compare vitamin content per 1 pound of Raw Enriched Short-grain White Rice vs Chinese restaurant steamed white Rice:

• 1 pound of Raw Enriched Short-grain White Rice has 35.3 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B3, 7.8 times more Vitamin B6 and 46.2 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B6 and Vitamin B9

Comparing minerals per 1 pound for Raw Enriched Short-grain White Rice vs Chinese restaurant steamed white Rice:

• 1 pound of Raw Enriched Short-grain White Rice has 4.4 times more Copper, 10.8 times more Iron, 4.6 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Zinc than Chinese restaurant steamed white Rice.
• 1 pound of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Raw Enriched Short-grain White Rice as well as Chinese restaurant steamed white Rice lack sufficient amounts of Calcium in one pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound of Raw Enriched Short-grain White Rice has 2.4 times more Energy, 2.3 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Chinese restaurant steamed white Rice.