Comparing Nutrients in 500 calories Raw Enriched Short-grain White Rice VS Chinese restaurant steamed white Rice

Weight per 500 calories

• Raw Enriched Short-grain White Rice: 140g
• Chinese restaurant steamed white Rice: 331g

Raw Enriched Short-grain White Rice has 2.4 times more energy per 100g than Chinese restaurant steamed white Rice. It has high energy density when compared to other foods. Chinese restaurant steamed white Rice having above average energy density.

Which food has more nutrients per 500 calories - Raw Enriched Short-grain White Rice or Chinese restaurant steamed white Rice?

Macros Ratio

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

Macro Nutrients

	Raw Enriched Short-grain White Rice	Chinese restaurant steamed 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	0.92% 0.89g	97g per day for Men 19-50 years
Saturated Fat	0.61% 0.2g	NA	32g per day for Men 19-50 years
Omega 3	2.1% 0.034g	NA	1.6g per day for Men 19-50 years
Omega 6	0.94% 0.16g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	85% 111g	86.3% 112g	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	10.3% 3.9g	7.84% 3g	38g per day for Men 19-50 years
Protein	16.2% 9.08g	19% 10.6g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	65.8% 0.79mg	4.4% 0.053mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.16% 0.067mg	3.82% 0.05mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	36% 5.74mg	11.7% 1.87mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	36% 1.8mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	18.4% 0.24mg	5.6% 0.073mg	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	80.7% 323μg	4.14% 16.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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 Enriched Short-grain White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.42% 4.2mg	1.66% 16.6mg	1000mg per day for Men 19-50 years
Copper	32.6% 0.29mg	17.7% 0.16mg	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	74% 5.9mg	16% 1.3mg	8mg per day for Men 19-50 years
Magnesium	7.65% 32mg	3.94% 16.6mg	420mg per day for Men 19-50 years
Manganese	63% 1.45mg	64.5% 1.5mg	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	19% 133mg	15.6% 109mg	700mg per day for Men 19-50 years
Potassium	3.12% 106mg	1.95% 66.2mg	3400mg per day for Men 19-50 years
Selenium	38.3% 21μg	NA	55μg per day for Men 19-50 years
Sodium	0.093% 1.4mg	1.1% 16.6mg	1500mg per day for Men 19-50 years
Zinc	14% 1.54mg	20.5% 2.25mg	11mg per day for Men 19-50 years
Water	0.5% 18.6g	5.6% 207g	3700g per day for Men 19-50 years

Lets compare vitamin content per 500 calories of Raw Enriched Short-grain White Rice vs Chinese restaurant steamed white Rice:

• Raw Enriched Short-grain White Rice has 14.9 times more Vitamin B1, 1.3 times more Vitamin B2, 3.1 times more Vitamin B3, 3.3 times more Vitamin B6 and 19.5 times more Vitamin B9 than Chinese restaurant steamed white Rice.

Comparing minerals per 500 calories for Raw Enriched Short-grain White Rice vs Chinese restaurant steamed white Rice:

• Raw Enriched Short-grain White Rice has 1.8 times more Copper, 4.6 times more Iron, 1.9 times more Magnesium and 1.2 times more Phosphorus than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 1.5 times more Zinc and 11.1 times more Water than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Chinese restaurant steamed white Rice have similar amounts of Manganese per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 500 kcal.

Comparison of macro-nutrients per 500 calories:

• Raw Enriched Short-grain White Rice has 1.3 times more Fiber than Chinese restaurant steamed white Rice.
• Both Raw Enriched Short-grain White Rice and Chinese restaurant steamed white Rice have similar amounts of Energy, Carbohydrate and Protein per 500 kcal.
• Both Raw Enriched Short-grain White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 500 kcal.