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

Weight per 500 calories

• Raw Unenriched Glutinous White Rice: 135g
• Raw Enriched Short-grain White Rice: 140g

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

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

Macros Ratio

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

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Raw Enriched Short-grain White Rice	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	2.1% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.26g	0.94% 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	10.3% 3.9g	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	Raw Enriched Short-grain 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	20.3% 0.24mg	65.8% 0.79mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.7% 0.074mg	5.16% 0.067mg	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	36% 1.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11% 0.14mg	18.4% 0.24mg	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	80.7% 323μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.5% 15mg	0.42% 4.2mg	1000mg per day for Men 19-50 years
Copper	25.7% 0.23mg	32.6% 0.29mg	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	74% 5.9mg	8mg per day for Men 19-50 years
Magnesium	7.4% 31mg	7.65% 32mg	420mg per day for Men 19-50 years
Manganese	57.2% 1.3mg	63% 1.45mg	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	19% 133mg	700mg per day for Men 19-50 years
Potassium	3.06% 104mg	3.12% 106mg	3400mg per day for Men 19-50 years
Selenium	37% 20.4μg	38.3% 21μg	55μg per day for Men 19-50 years
Sodium	0.63% 9.46mg	0.093% 1.4mg	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	0.5% 18.6g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice contains 3.2 times more Vitamin B1, 2 times more Vitamin B3, 1.6 times more Vitamin B5, 1.7 times more Vitamin B6 and 34.1 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B2 per 500 kcal.
• Both Raw Unenriched Glutinous White Rice as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• Raw Enriched Short-grain White Rice contains 1.3 times more Copper, 2.7 times more Iron and 1.4 times more Phosphorus than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Magnesium, Manganese, Selenium and Zinc per 500 kcal.
• Both Raw Unenriched Glutinous White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

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