Comparing Nutrients in 7 ounces Cooked Glutinous White Rice VS Chinese restaurant steamed white Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Chinese restaurant steamed white Rice	8%	2%	90%

Macro Nutrients

	Cooked Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Energy	6.64% 192kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	0.39% 0.38g	0.55% 0.54g	97g per day for Men 19-50 years
Saturated Fat	0.24% 0.077g	NA	32g per day for Men 19-50 years
Omega 3	0.37% 0.006g	NA	1.6g per day for Men 19-50 years
Omega 6	0.77% 0.13g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	32% 42g	51.7% 67.2g	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	4.7% 1.8g	38g per day for Men 19-50 years
Protein	7.16% 4g	11.3% 6.35g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	NA	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	3.3% 0.04mg	2.65% 0.032mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	2.3% 0.03mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	3.6% 0.58mg	7.02% 1.12mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	8.53% 0.43mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.97% 0.052mg	3.36% 0.044mg	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	2.5% 9.92μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	NA	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	0% 0mg	NA	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	NA	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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.4% 3.97mg	0.99% 9.92mg	1000mg per day for Men 19-50 years
Copper	11% 0.097mg	10.6% 0.095mg	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	9.67% 0.77mg	8mg per day for Men 19-50 years
Magnesium	2.36% 9.92mg	2.36% 9.92mg	420mg per day for Men 19-50 years
Manganese	22.6% 0.52mg	38.7% 0.89mg	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	1.17% 39.7mg	3400mg per day for Men 19-50 years
Selenium	20.2% 11μg	NA	55μg per day for Men 19-50 years
Sodium	0.66% 9.92mg	0.66% 9.92mg	1500mg per day for Men 19-50 years
Zinc	7.4% 0.81mg	12.3% 1.35mg	11mg per day for Men 19-50 years
Water	4.1% 152g	3.35% 124g	3700g per day for Men 19-50 years

Lets compare vitamin content per 7 ounces of Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.3 times more Vitamin B1 than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2 times more Vitamin B3 and 5 times more Vitamin B9 than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Vitamin B2 and Vitamin B6 per 7 oz.

Comparing minerals per 7 ounces for Cooked Glutinous White Rice vs Chinese restaurant steamed white Rice:

• Cooked Glutinous White Rice have 1.2 times more Water than Chinese restaurant steamed white Rice.
• While Chinese restaurant steamed white Rice contains 2.8 times more Iron, 1.7 times more Manganese, 4.1 times more Phosphorus and 1.7 times more Zinc than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Copper and Magnesium per 7 oz.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Chinese restaurant steamed white Rice contains 1.6 times more Energy, 1.6 times more Carbohydrate and 1.6 times more Protein than Cooked Glutinous White Rice.
• Both Cooked Glutinous White Rice and Chinese restaurant steamed white Rice have similar amounts of Fiber per 7 oz.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 7 oz.