Comparing Nutrients in 300 calories Cooked Glutinous White Rice VS Chinese restaurant steamed white Rice

Weight per 300 calories

• Cooked Glutinous White Rice: 309g
• Chinese restaurant steamed white Rice: 199g

Chinese restaurant steamed white Rice has 1.6 times more energy per unit of mass than Cooked Glutinous White Rice, which is above average in comparison to other foods. Cooked Glutinous White Rice having average energy density.

Which food has more nutrients per 300 calories - Cooked Glutinous White Rice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.61% 0.59g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.38% 0.12g	NA	32g per day for Men 19-50 years
Omega 3	0.58% 0.009g	NA	1.6g per day for Men 19-50 years
Omega 6	1.2% 0.2g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	50% 65.2g	51.8% 67.3g	130g per day for Men 19-50 years
Sugars	0.21% 0.15g	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	8.14% 3.1g	4.7% 1.8g	38g per day for Men 19-50 years
Protein	11% 6.25g	11.4% 6.36g	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	5.15% 0.062mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.1% 0.04mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5.6% 0.9mg	7.03% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	13.3% 0.66mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	6.2% 0.08mg	3.36% 0.044mg	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	0.77% 3.1μg	2.5% 9.93μg	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	0.82% 0.12mg	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	0.62% 6.2mg	0.99% 9.93mg	1000mg per day for Men 19-50 years
Copper	17% 0.15mg	10.6% 0.095mg	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	5.4% 0.43mg	9.7% 0.77mg	8mg per day for Men 19-50 years
Magnesium	3.7% 15.5mg	2.37% 9.93mg	420mg per day for Men 19-50 years
Manganese	35.2% 0.81mg	38.7% 0.89mg	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	3.53% 24.7mg	9.37% 65.6mg	700mg per day for Men 19-50 years
Potassium	0.91% 31mg	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	NA	55μg per day for Men 19-50 years
Sodium	1.03% 15.5mg	0.66% 9.93mg	1500mg per day for Men 19-50 years
Zinc	11.5% 1.27mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	6.4% 237g	3.36% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.9 times more Vitamin B1, 1.3 times more Vitamin B2 and 1.8 times more Vitamin B6 than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.3 times more Vitamin B3 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B9 in 300 kcal.

Comparing minerals per 300 calories for Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.6 times more Copper, 1.6 times more Magnesium and 1.9 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.8 times more Iron and 2.6 times more Phosphorus than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Manganese and Zinc per 300 kcal.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Glutinous White Rice have 1.7 times more Fiber than Chinese restaurant steamed white Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 300 kcal.