Comparing Nutrients in 1 pound 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	23.6% 685kcal	15% 440kcal	2900kcal per day for Men 19-50 years
Fat	1.26% 1.22g	0.89% 0.86g	97g per day for Men 19-50 years
Saturated Fat	NA	0.55% 0.18g	32g per day for Men 19-50 years
Omega 3	NA	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	NA	1.76% 0.3g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	118% 154g	73.6% 96g	130g per day for Men 19-50 years
Sugars	NA	0.31% 0.23g	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	10.7% 4.1g	12% 4.54g	38g per day for Men 19-50 years
Protein	26% 14.5g	16.4% 9.16g	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	6.05% 0.073mg	7.56% 0.091mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.23% 0.068mg	4.54% 0.059mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16% 2.57mg	8.22% 1.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	19.5% 0.98mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	7.68% 0.1mg	9.07% 0.12mg	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	5.67% 22.7μg	1.13% 4.54μg	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	1.2% 0.18mg	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	2.27% 22.7mg	0.91% 9.07mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	24.7% 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	22% 1.77mg	7.94% 0.64mg	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	88.4% 2.03mg	51.7% 1.2mg	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	21.4% 150mg	5.2% 36.3mg	700mg per day for Men 19-50 years
Potassium	2.67% 91mg	1.33% 45.4mg	3400mg per day for Men 19-50 years
Selenium	NA	46% 25.4μg	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	28% 3.1mg	17% 1.86mg	11mg per day for Men 19-50 years
Water	7.66% 283g	9.4% 348g	3700g per day for Men 19-50 years

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

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

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

• 1 pound of Chinese restaurant steamed white Rice has 2 times more Vitamin B3 than Cooked Glutinous White Rice.
• 1 pound of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B6
• 1 pound 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 pound.

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

• 1 pound 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 pound.
• 1 pound 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 pound.

Comparison of macro-nutrients per 1 pound:

• 1 pound 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 pound.