Comparing Nutrients in 500 calories Raw Unenriched Glutinous White Rice VS Cooked Short-grain White Rice enriched

Weight per 500 calories

• Raw Unenriched Glutinous White Rice: 135g
• Cooked Short-grain White Rice enriched: 385g

Raw Unenriched Glutinous White Rice have 2.8 times more energy per 100g than Cooked Short-grain White Rice enriched. It has high energy density when compared to other foods. Cooked Short-grain White Rice enriched having average energy density.

Which food has more nutrients per 500 calories - Raw Unenriched Glutinous White Rice or Cooked Short-grain White Rice enriched?

Macros Ratio

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

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.77% 0.74g	0.75% 0.73g	97g per day for Men 19-50 years
Saturated Fat	0.47% 0.15g	0.61% 0.2g	32g per day for Men 19-50 years
Omega 3	0.68% 0.011g	2.16% 0.035g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.93% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 110g	85% 111g	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	9.96% 3.8g	NA	38g per day for Men 19-50 years
Protein	16.4% 9.2g	16.2% 9.08g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	20.3% 0.24mg	52.6% 0.63mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	4.73% 0.062mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	18% 2.9mg	36% 5.74mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	22.3% 1.1mg	30.5% 1.53mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	17.5% 0.23mg	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	2.36% 9.46μg	56.7% 227μg	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

	Raw Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.38% 3.85mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	30.8% 0.28mg	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	27% 2.16mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	7.33% 30.8mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	59.7% 1.37mg	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	13.7% 96mg	18% 127mg	700mg per day for Men 19-50 years
Potassium	3.06% 104mg	2.94% 100mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	52.4% 29μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	14.7% 1.62mg	14% 1.54mg	11mg per day for Men 19-50 years
Water	0.38% 14g	7.12% 264g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Unenriched Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• Raw Unenriched Glutinous White Rice have 1.2 times more Vitamin B2 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 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 Raw Unenriched Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 500 kcal.

Comparing minerals per 500 calories for Raw Unenriched Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• Cooked Short-grain White Rice enriched contains 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 Raw Unenriched Glutinous White Rice and Cooked Short-grain White Rice enriched have similar amounts of Copper, Magnesium, Manganese and Zinc per 500 kcal.
• Both Raw Unenriched Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Raw Unenriched Glutinous White Rice and Cooked Short-grain White Rice enriched have similar amounts of macro-nutrients per 500 kcal
• Both Raw Unenriched Glutinous White Rice and Cooked Short-grain White Rice enriched have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Unenriched Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Omega 6, Cholesterol, Glucose and Sucrose in 500 kcal.