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

Macros Ratio

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

Macro Nutrients

	Cooked Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	6.64% 192kcal	24.5% 710kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	1.06% 1.03g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	0.87% 0.28g	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	2.98% 0.048g	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	1.33% 0.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	121% 157g	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	14.6% 5.56g	38g per day for Men 19-50 years
Protein	7.16% 4g	23% 13g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Raw Enriched Short-grain 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	3.3% 0.04mg	93% 1.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	7.33% 0.095mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	51% 8.16mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	51% 2.56mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	26% 0.34mg	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	115% 458μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.6% 5.95mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	46.3% 0.42mg	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	105% 8.4mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	89.5% 2.06mg	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	27% 189mg	700mg per day for Men 19-50 years
Potassium	0.58% 20mg	4.44% 151mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.13% 2mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	20% 2.2mg	11mg per day for Men 19-50 years
Water	4.1% 152g	0.71% 26.4g	3700g per day for Men 19-50 years

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

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

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

• 7 oz of Raw Enriched Short-grain White Rice contain 28.3 times more Vitamin B1, 3.7 times more Vitamin B2, 14.2 times more Vitamin B3, 6 times more Vitamin B5, 6.6 times more Vitamin B6 and 231 times more Vitamin B9 than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3 and Vitamin B9
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in seven ounces.

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

• 7 ounces of Cooked Glutinous White Rice have 5.8 times more Water than Raw Enriched Short-grain White Rice.
• While 7 oz of Raw Enriched Short-grain White Rice contain 4.3 times more Copper, 30.2 times more Iron, 4.6 times more Magnesium, 4 times more Manganese, 11.9 times more Phosphorus, 7.6 times more Potassium, 2.7 times more Selenium and 2.7 times more Zinc than Cooked Glutinous White Rice.
• 7 ounces of Cooked Glutinous White Rice lack sufficient amounts of Iron, Magnesium, Phosphorus and Potassium
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice lack sufficient amounts of Calcium in seven ounces.

Comparison of macro-nutrients per 7 ounces:

• 7 oz of Raw Enriched Short-grain White Rice contain 3.7 times more Energy, 3.8 times more Carbohydrate, 2.8 times more Fiber and 3.2 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice as well as Raw Enriched Short-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in seven ounces.