Comparing Nutrients in 5 ounces Raw Unenriched Glutinous White Rice VS 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	18% 524kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	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	89% 116g	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	10.4% 3.97g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	16.5% 9.2g	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	21.3% 0.26mg	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	2.5% 9.92μg	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	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	1.56% 15.6mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	28.3% 2.27mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	14.4% 101mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	0.4% 15g	0.51% 19g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice contains 3.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 33 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 5 oz.
• 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 5 oz.

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

• Raw Unenriched Glutinous White Rice have 3.7 times more Calcium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 2.6 times more Iron and 1.3 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 Copper, Magnesium, Manganese, Potassium, Selenium and Zinc per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Unenriched Glutinous White Rice have 1.7 times more Omega 6 than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 3 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Carbohydrate, Fiber and Protein per 5 oz.
• Both Raw Unenriched Glutinous White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 5 oz.