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

Macros Ratio

	Protein	Fat	Carbs
Raw Unenriched Glutinous White Rice	8%	1%	91%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	18% 524kcal	7.4% 214kcal	2900kcal per day for Men 19-50 years
Fat	0.8% 0.78g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.49% 0.16g	NA	32g per day for Men 19-50 years
Omega 3	0.71% 0.011g	NA	1.6g per day for Men 19-50 years
Omega 6	1.58% 0.27g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	89% 116g	37% 48g	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	3.36% 1.28g	38g per day for Men 19-50 years
Protein	17.2% 9.65g	8.1% 4.54g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched 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	21.3% 0.26mg	1.9% 0.023mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	6% 0.078mg	1.64% 0.021mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	19% 3.04mg	5% 0.8mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	23.4% 1.17mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	11.7% 0.15mg	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	2.5% 9.92μg	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	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	1.56% 15.6mg	0.71% 7.1mg	1000mg per day for Men 19-50 years
Copper	27% 0.24mg	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	28.3% 2.27mg	6.9% 0.55mg	8mg per day for Men 19-50 years
Magnesium	7.76% 32.6mg	1.7% 7.1mg	420mg per day for Men 19-50 years
Manganese	60% 1.4mg	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	14.4% 101mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	3.2% 109mg	0.83% 28.3mg	3400mg per day for Men 19-50 years
Selenium	39% 21.4μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.47% 7.1mg	1500mg per day for Men 19-50 years
Zinc	15.5% 1.7mg	8.76% 0.96mg	11mg per day for Men 19-50 years
Water	0.4% 15g	2.4% 88.6g	3700g per day for Men 19-50 years

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

• Raw Unenriched Glutinous White Rice have 11.3 times more Vitamin B1, 3.7 times more Vitamin B2, 3.8 times more Vitamin B3, 4.9 times more Vitamin B6 and 1.4 times more Vitamin B9 than Chinese restaurant steamed white Rice.

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

• Raw Unenriched Glutinous White Rice have 2.2 times more Calcium, 3.6 times more Copper, 4.1 times more Iron, 4.6 times more Magnesium, 2.2 times more Manganese, 2.2 times more Phosphorus, 3.9 times more Potassium and 1.8 times more Zinc than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 6 times more Water than Raw Unenriched Glutinous White Rice.

Comparison of macro-nutrients per 5 ounces:

• Raw Unenriched Glutinous White Rice have 2.5 times more Energy, 2.4 times more Carbohydrate, 3.1 times more Fiber and 2.1 times more Protein than Chinese restaurant steamed white Rice.
• Both Raw Unenriched Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 5 oz.