Comparing Nutrients in 300 calories Cooked Short-grain White Rice enriched VS Raw Unenriched Glutinous White Rice

Weight per 300 calories

• Cooked Short-grain White Rice enriched: 231g
• Raw Unenriched Glutinous White Rice: 81g

Raw Unenriched Glutinous White Rice have 2.8 times more energy per unit of mass than Cooked Short-grain White Rice enriched, which is high in comparison to other foods. Cooked Short-grain White Rice enriched having average energy density.

Which food has more nutrients per 300 calories - Cooked Short-grain White Rice enriched or Raw Unenriched Glutinous White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Short-grain White Rice enriched	7%	1%	92%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.45% 0.44g	0.46% 0.45g	97g per day for Men 19-50 years
Saturated Fat	0.37% 0.12g	0.28% 0.09g	32g per day for Men 19-50 years
Omega 3	1.3% 0.021g	0.41% 0.006g	1.6g per day for Men 19-50 years
Omega 6	0.56% 0.095g	0.9% 0.15g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51% 66.3g	51% 66.2g	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	NA	5.97% 2.27g	38g per day for Men 19-50 years
Protein	9.73% 5.45g	9.86% 5.52g	56g per day for Men 19-50 years

Vitamins

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous 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	31.5% 0.38mg	12% 0.15mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.84% 0.037mg	3.43% 0.045mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	21.5% 3.45mg	11% 1.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.3% 0.92mg	13.4% 0.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.5% 0.14mg	6.67% 0.087mg	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	34% 136μg	1.4% 5.68μg	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	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

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.23% 2.3mg	0.89% 8.9mg	1000mg per day for Men 19-50 years
Copper	18.5% 0.17mg	15.4% 0.14mg	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	42% 3.37mg	16.2% 1.3mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.5mg	4.44% 18.6mg	420mg per day for Men 19-50 years
Manganese	36% 0.82mg	34.3% 0.79mg	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	11% 76mg	8.22% 57.6mg	700mg per day for Men 19-50 years
Potassium	1.76% 60mg	1.84% 62.4mg	3400mg per day for Men 19-50 years
Selenium	31.5% 17.3μg	22.3% 12.2μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.38% 5.68mg	1500mg per day for Men 19-50 years
Zinc	8.4% 0.92mg	8.85% 0.97mg	11mg per day for Men 19-50 years
Water	4.27% 158g	0.23% 8.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Short-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Short-grain White Rice enriched has 2.6 times more Vitamin B1, 2 times more Vitamin B3, 1.4 times more Vitamin B5, 1.6 times more Vitamin B6 and 24 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B2 per 300 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Short-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Short-grain White Rice enriched has 2.6 times more Iron, 1.3 times more Phosphorus, 1.4 times more Selenium and 18.6 times more Water than Raw Unenriched Glutinous White Rice.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Copper, Magnesium, Manganese and Zinc per 300 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Calcium and Potassium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Energy, Carbohydrate and Protein per 300 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 300 kcal.