Comparing Nutrients in 5 ounces Cooked Glutinous White Rice VS Raw Enriched Short-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Raw Enriched Short-grain White Rice	7%	1%	92%

Macro Nutrients

	Cooked Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	4.74% 137kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	86.3% 112g	130g per day for Men 19-50 years
Sugars	0.098% 0.071g	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	3.73% 1.4g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Cooked 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	2.36% 0.028mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	18.6% 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	0.35% 1.4μg	82% 327μg	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	0.38% 0.057mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	33% 0.3mg	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	2.5% 0.2mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	64% 1.47mg	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	1.6% 11.3mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	0.42% 14mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.94% 109g	0.51% 19g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Raw Enriched Short-grain White Rice per 5 oz

Compare the macro and micronutrient content in 5 oz of Cooked Glutinous White Rice versus 5 oz of Raw Enriched Short-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 5 oz of Raw Enriched Short-grain White Rice contain 28.3 times more Vitamin B1, 3.7 times more Vitamin B2, 14.2 times more Vitamin B3, 6 times more Vitamin B5, 6.6 times more Vitamin B6 and 231 times more Vitamin B9 than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked 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 five ounces.

Comparing minerals per 5 ounces for Cooked Glutinous White Rice vs Raw Enriched Short-grain White Rice:

• 5 ounces of Cooked Glutinous White Rice have 5.8 times more Water than Raw Enriched Short-grain White Rice.
• While 5 oz of Raw Enriched Short-grain White Rice contain 4.3 times more Copper, 30.2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 11.9 times more Phosphorus, 7.6 times more Potassium, 2.7 times more Selenium and 2.7 times more Zinc than Cooked Glutinous White Rice.
• 5 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Enriched Short-grain White Rice contain 3.7 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in five ounces.