Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Chinese restaurant steamed white Rice	8%	2%	90%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	7.4% 214kcal	6.35% 184kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	NA	0.23% 0.072g	32g per day for Men 19-50 years
Omega 3	NA	0.8% 0.013g	1.6g per day for Men 19-50 years
Omega 6	NA	0.34% 0.058g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	31.3% 40.7g	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	3.36% 1.28g	NA	38g per day for Men 19-50 years
Protein	8.1% 4.54g	5.97% 3.35g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	NA	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.9% 0.023mg	19.4% 0.23mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	1.74% 0.023mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	13.2% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	11.3% 0.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	6.43% 0.084mg	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	1.77% 7.1μg	21% 83.6μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	NA	0% 0μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	NA	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	NA	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

	Chinese restaurant steamed white Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.14% 1.4mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	11.3% 0.1mg	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	6.9% 0.55mg	26% 2.07mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	2.7% 11.3mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	22% 0.51mg	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	6.7% 46.8mg	6.7% 46.8mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	1.1% 37mg	3400mg per day for Men 19-50 years
Selenium	NA	19.3% 10.6μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	5.15% 0.57mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	2.63% 97g	3700g per day for Men 19-50 years

Nutrient Comparison: Chinese restaurant steamed white Rice VS Cooked Short-grain White Rice enriched per 5 oz

Compare the macro and micronutrient content in 5 oz of Chinese restaurant steamed white Rice versus 5 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 5 ounces of Chinese restaurant steamed white Rice vs Cooked Short-grain White Rice enriched:

• 5 oz of Cooked Short-grain White Rice enriched contain 10.3 times more Vitamin B1, 2.6 times more Vitamin B3, 2.7 times more Vitamin B6 and 11.8 times more Vitamin B9 than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice have insufficient amounts of Vitamin B1, Vitamin B6 and Vitamin B9
• Both Chinese restaurant steamed white Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin B2 in five ounces.

Comparing minerals per 5 ounces for Chinese restaurant steamed white Rice vs Cooked Short-grain White Rice enriched:

• 5 ounces of Chinese restaurant steamed white Rice have 1.3 times more Manganese and 1.7 times more Zinc than Cooked Short-grain White Rice enriched.
• While 5 oz of Cooked Short-grain White Rice enriched contain 1.5 times more Copper and 3.7 times more Iron than Chinese restaurant steamed white Rice.
• Both Chinese restaurant steamed white Rice and Cooked Short-grain White Rice enriched contain similar levels of Phosphorus per five ounces.
• Both Chinese restaurant steamed white Rice as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 ounces of Chinese restaurant steamed white Rice have 1.4 times more Protein than Cooked Short-grain White Rice enriched.
• Both Chinese restaurant steamed white Rice and Cooked Short-grain White Rice enriched offer comparable quantities of Energy and Carbohydrate per five ounces.