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

Weight per 500 calories

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

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 500 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	17.2% 500kcal	17.2% 500kcal	2900kcal per day for Men 19-50 years
Fat	0.75% 0.73g	0.77% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	0.47% 0.15g	32g per day for Men 19-50 years
Omega 3	2.16% 0.035g	0.68% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.93% 0.16g	1.5% 0.26g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	85% 110g	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	9.96% 3.8g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	16.4% 9.2g	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	52.6% 0.63mg	20.3% 0.24mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.73% 0.062mg	5.7% 0.074mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	18% 2.9mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30.5% 1.53mg	22.3% 1.1mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	17.5% 0.23mg	11% 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	56.7% 227μg	2.36% 9.46μg	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	0.38% 3.85mg	1.5% 15mg	1000mg per day for Men 19-50 years
Copper	30.8% 0.28mg	25.7% 0.23mg	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	70% 5.6mg	27% 2.16mg	8mg per day for Men 19-50 years
Magnesium	7.33% 30.8mg	7.4% 31mg	420mg per day for Men 19-50 years
Manganese	59.7% 1.37mg	57.2% 1.3mg	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	18% 127mg	13.7% 96mg	700mg per day for Men 19-50 years
Potassium	2.94% 100mg	3.06% 104mg	3400mg per day for Men 19-50 years
Selenium	52.4% 29μg	37% 20.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.63% 9.46mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	14.7% 1.62mg	11mg per day for Men 19-50 years
Water	7.12% 264g	0.38% 14g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 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 500 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 500 kcal.

Comparing minerals per 500 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 500 kcal.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of macro-nutrients per 500 kcal
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Energy, Carbohydrate and Protein per 500 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 500 kcal.