Comparing Nutrients in 5 ounces Chinese restaurant steamed white Rice VS Raw Enriched Short-grain White Rice

Macros Ratio

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

Macro Nutrients

	Chinese restaurant steamed white Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	7.4% 214kcal	17.5% 507kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	NA	0.62% 0.2g	32g per day for Men 19-50 years
Omega 3	NA	2.13% 0.034g	1.6g per day for Men 19-50 years
Omega 6	NA	0.95% 0.16g	17g per day for Men 19-50 years
Cholesterol	NA	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	37% 48g	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	3.36% 1.28g	10.4% 3.97g	38g per day for Men 19-50 years
Protein	8.1% 4.54g	16.5% 9.2g	56g per day for Men 19-50 years

Vitamins

	Chinese restaurant steamed white Rice	Raw Enriched Short-grain White Rice	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	66.7% 0.8mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.64% 0.021mg	5.23% 0.068mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	5% 0.8mg	36.4% 5.83mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	NA	36.6% 1.83mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2.4% 0.031mg	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	1.77% 7.1μg	82% 327μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.71% 7.1mg	0.43% 4.25mg	1000mg per day for Men 19-50 years
Copper	7.56% 0.068mg	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	6.9% 0.55mg	75% 6mg	8mg per day for Men 19-50 years
Magnesium	1.7% 7.1mg	7.76% 32.6mg	420mg per day for Men 19-50 years
Manganese	27.6% 0.64mg	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	6.7% 46.8mg	19.2% 135mg	700mg per day for Men 19-50 years
Potassium	0.83% 28.3mg	3.17% 108mg	3400mg per day for Men 19-50 years
Selenium	NA	39% 21.4μg	55μg per day for Men 19-50 years
Sodium	0.47% 7.1mg	0.094% 1.4mg	1500mg per day for Men 19-50 years
Zinc	8.76% 0.96mg	14% 1.56mg	11mg per day for Men 19-50 years
Water	2.4% 88.6g	0.51% 19g	3700g per day for Men 19-50 years

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

Compare the macro and micronutrient content in 5 oz of Chinese restaurant steamed white Rice versus 5 oz of Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• 5 oz of Raw Enriched Short-grain White Rice contain 35.3 times more Vitamin B1, 3.2 times more Vitamin B2, 7.3 times more Vitamin B3, 7.8 times more Vitamin B6 and 46.2 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 B2, Vitamin B6 and Vitamin B9

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

• 5 oz of Raw Enriched Short-grain White Rice contain 4.4 times more Copper, 10.8 times more Iron, 4.6 times more Magnesium, 2.3 times more Manganese, 2.9 times more Phosphorus, 3.8 times more Potassium and 1.6 times more Zinc than Chinese restaurant steamed white Rice.
• 5 ounces of Chinese restaurant steamed white Rice lack sufficient amounts of Magnesium and Potassium
• Both Chinese restaurant steamed white Rice as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in five ounces.

Comparison of macro-nutrients per 5 ounces:

• 5 oz of Raw Enriched Short-grain White Rice contain 2.4 times more Energy, 2.3 times more Carbohydrate, 3.1 times more Fiber and 2 times more Protein than Chinese restaurant steamed white Rice.