Comparing Nutrients in 5 ounces Cooked Glutinous White Rice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	4.74% 137kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.28% 0.27g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.17% 0.055g	NA	32g per day for Men 19-50 years
Omega 3	0.27% 0.004g	NA	1.6g per day for Men 19-50 years
Omega 6	0.55% 0.094g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	23% 30g	37% 48g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	5.1% 2.86g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous 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	2.36% 0.028mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.4% 0.018mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	2.57% 0.41mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	6.1% 0.3mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.83% 0.037mg	2.4% 0.031mg	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	1.77% 7.1μg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.28% 2.83mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	7.7% 0.069mg	7.56% 0.068mg	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	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	16% 0.37mg	27.6% 0.64mg	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	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	0.42% 14mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	14.4% 7.94μg	NA	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	5.3% 0.58mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	2.94% 109g	2.4% 88.6g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.3 times more Vitamin B1 than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2 times more Vitamin B3 and 5 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Vitamin B2 and Vitamin B6 per 5 oz.

Comparing minerals per 5 ounces for Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.2 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2.8 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus and 1.7 times more Zinc than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Copper and Magnesium per 5 oz.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Chinese restaurant steamed white Rice contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Fiber per 5 oz.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.