Comparing Nutrients in 300 calories Chinese restaurant steamed white Rice VS Cooked Short-grain White Rice enriched

Weight per 300 calories

• Chinese restaurant steamed white Rice: 199g
• Cooked Short-grain White Rice enriched: 231g

Both foods have similar energy densities which is above average in comparison to other foods.

Discover which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Cooked Short-grain White Rice enriched?

Macros Ratio

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

Macro Nutrients

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.55% 0.54g	0.45% 0.44g	97g per day for Men 19-50 years
Saturated Fat	NA	0.37% 0.12g	32g per day for Men 19-50 years
Omega 3	NA	1.3% 0.021g	1.6g per day for Men 19-50 years
Omega 6	NA	0.56% 0.095g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	51.8% 67.3g	51% 66.3g	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	4.7% 1.8g	NA	38g per day for Men 19-50 years
Protein	11.4% 6.36g	9.73% 5.45g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	2.65% 0.032mg	31.5% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.3% 0.03mg	2.84% 0.037mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.03% 1.12mg	21.5% 3.45mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	18.3% 0.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.36% 0.044mg	10.5% 0.14mg	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	2.5% 9.93μg	34% 136μg	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	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

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.99% 9.93mg	0.23% 2.3mg	1000mg per day for Men 19-50 years
Copper	10.6% 0.095mg	18.5% 0.17mg	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	9.7% 0.77mg	42% 3.37mg	8mg per day for Men 19-50 years
Magnesium	2.37% 9.93mg	4.4% 18.5mg	420mg per day for Men 19-50 years
Manganese	38.7% 0.89mg	36% 0.82mg	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	9.37% 65.6mg	11% 76mg	700mg per day for Men 19-50 years
Potassium	1.17% 39.7mg	1.76% 60mg	3400mg per day for Men 19-50 years
Selenium	NA	31.5% 17.3μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.93mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	12.3% 1.35mg	8.4% 0.92mg	11mg per day for Men 19-50 years
Water	3.36% 124g	4.27% 158g	3700g per day for Men 19-50 years

Chinese Restaurant Steamed White Rice VS Cooked Short-grain White Rice Enriched Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Chinese restaurant steamed white Rice or Cooked Short-grain White Rice enriched?

Lets compare vitamin content per 300 calories of Chinese restaurant steamed white Rice vs Cooked Short-grain White Rice enriched:

• 300 kcal of Cooked Short-grain White Rice enriched contain 11.9 times more Vitamin B1, 3.1 times more Vitamin B3, 3.1 times more Vitamin B6 and 13.7 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 300 calories of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Chinese restaurant steamed white Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 in 300 calories.

Comparing minerals per 300 calories for Chinese restaurant steamed white Rice vs Cooked Short-grain White Rice enriched:

• 300 calories of Chinese restaurant steamed white Rice have 1.5 times more Zinc than Cooked Short-grain White Rice enriched.
• While 300 kcal of Cooked Short-grain White Rice enriched contain 1.7 times more Copper and 4.3 times more Iron than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Cooked Short-grain White Rice enriched contain similar levels of Manganese and Phosphorus per 300 calories.
• Both Chinese restaurant steamed white Rice as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• Both Chinese restaurant steamed white Rice and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 300 kcal
• Both Chinese restaurant steamed white Rice and Cooked Short-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.