Comparing Nutrients in 5 ounces Cooked Medium-grain White Rice enriched VS Raw Unenriched Glutinous White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Medium-grain White Rice enriched	8%	2%	90%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Cooked Medium-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	6.35% 184kcal	18% 524kcal	2900kcal per day for Men 19-50 years
Fat	0.31% 0.3g	0.8% 0.78g	97g per day for Men 19-50 years
Saturated Fat	0.25% 0.081g	0.49% 0.16g	32g per day for Men 19-50 years
Omega 3	0.89% 0.014g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.38% 0.065g	1.58% 0.27g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	31% 40.5g	89% 116g	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	1.1% 0.43g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	6.02% 3.37g	17.2% 9.65g	56g per day for Men 19-50 years

Vitamins

	Cooked Medium-grain White Rice enriched	Raw Unenriched Glutinous 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	19.7% 0.24mg	21.3% 0.26mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.74% 0.023mg	6% 0.078mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	16.3% 2.6mg	19% 3.04mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.58mg	23.4% 1.17mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	5.45% 0.071mg	11.7% 0.15mg	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	20.6% 82.2μg	2.5% 9.92μg	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

	Cooked Medium-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.43% 4.25mg	1.56% 15.6mg	1000mg per day for Men 19-50 years
Copper	6% 0.054mg	27% 0.24mg	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	26.4% 2.1mg	28.3% 2.27mg	8mg per day for Men 19-50 years
Magnesium	4.4% 18.4mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	23.2% 0.53mg	60% 1.4mg	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	7.5% 52.4mg	14.4% 101mg	700mg per day for Men 19-50 years
Potassium	1.2% 41mg	3.2% 109mg	3400mg per day for Men 19-50 years
Selenium	19.3% 10.6μg	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	5.4% 0.6mg	15.5% 1.7mg	11mg per day for Men 19-50 years
Water	2.63% 97g	0.4% 15g	3700g per day for Men 19-50 years

Lets compare vitamin content per 5 ounces of Cooked Medium-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Medium-grain White Rice enriched has 8.3 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 3.4 times more Vitamin B2, 2 times more Vitamin B5 and 2.1 times more Vitamin B6 than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B1 and Vitamin B3 per 5 oz.
• Both Cooked Medium-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 5 oz.

Comparing minerals per 5 ounces for Cooked Medium-grain White Rice enriched vs Raw Unenriched Glutinous White Rice:

• Cooked Medium-grain White Rice enriched has 6.6 times more Water than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 3.7 times more Calcium, 4.5 times more Copper, 1.8 times more Magnesium, 2.6 times more Manganese, 1.9 times more Phosphorus, 2.7 times more Potassium, 2 times more Selenium and 2.9 times more Zinc than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Iron per 5 oz.

Comparison of macro-nutrients per 5 ounces:

• Raw Unenriched Glutinous White Rice contain 2.8 times more Energy, 4.1 times more Omega 6, 2.9 times more Carbohydrate, 9.3 times more Fiber and 2.9 times more Protein than Cooked Medium-grain White Rice enriched.
• Both Cooked Medium-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 5 oz.