Comparing Nutrients in 7 ounces Cooked Glutinous White Rice VS Cooked Short-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Cooked Short-grain White Rice enriched	7%	1%	92%

Macro Nutrients

	Cooked Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	6.64% 192kcal	8.9% 258kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.39% 0.38g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.32% 0.1g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	1.1% 0.018g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	0.48% 0.081g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	44% 57g	130g per day for Men 19-50 years
Sugars	0.14% 0.099g	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	5.22% 2g	NA	38g per day for Men 19-50 years
Protein	7.16% 4g	8.36% 4.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	27% 0.33mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.44% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	18.5% 2.96mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	15.8% 0.79mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	9% 0.12mg	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	0.5% 2μg	29.3% 117μg	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	0.53% 0.079mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0% 0μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.2% 2mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	16% 0.14mg	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	3.47% 0.28mg	36.2% 2.9mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	3.78% 16mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	31% 0.71mg	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	2.27% 16mg	9.36% 65.5mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	1.5% 51.6mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	27% 15μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	7.2% 0.79mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.68% 136g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Cooked Short-grain White Rice enriched per 7 oz

Compare the macro and micronutrient content in 7 oz of Cooked Glutinous White Rice versus 7 oz of Cooked Short-grain White Rice enriched to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 7 ounces of Cooked Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• 7 oz of Cooked Short-grain White Rice enriched contain 8.2 times more Vitamin B1, 5.1 times more Vitamin B3, 1.8 times more Vitamin B5, 2.3 times more Vitamin B6 and 59 times more Vitamin B9 than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B3 and Vitamin B9
• Both Cooked Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• 7 oz of Cooked Short-grain White Rice enriched contain 1.5 times more Copper, 10.4 times more Iron, 1.4 times more Manganese, 4.1 times more Phosphorus and 1.3 times more Selenium than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Cooked Short-grain White Rice enriched contain similar levels of Zinc per seven ounces.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron and Phosphorus
• Both Cooked Glutinous White Rice as well as Cooked Short-grain White Rice enriched lack sufficient amounts of Calcium, Magnesium and Potassium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Cooked Short-grain White Rice enriched contain 1.3 times more Energy and 1.4 times more Carbohydrate than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Cooked Short-grain White Rice enriched offer comparable quantities of Protein per seven ounces.
• Both Cooked Glutinous White Rice as well as Cooked Short-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.