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

Macros Ratio

	Protein	Fat	Carbs
Raw Enriched Short-grain White Rice	7%	1%	92%
Raw Unenriched Glutinous White Rice	8%	1%	91%

Macro Nutrients

	Raw Enriched Short-grain White Rice	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Energy	24.5% 710kcal	25.3% 734kcal	2900kcal per day for Men 19-50 years
Fat	1.06% 1.03g	1.13% 1.1g	97g per day for Men 19-50 years
Saturated Fat	0.87% 0.28g	0.69% 0.22g	32g per day for Men 19-50 years
Omega 3	2.98% 0.048g	0.99% 0.016g	1.6g per day for Men 19-50 years
Omega 6	1.33% 0.23g	2.2% 0.38g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	121% 157g	125% 162g	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	14.6% 5.56g	14.6% 5.56g	38g per day for Men 19-50 years
Protein	23% 13g	24% 13.5g	56g per day for Men 19-50 years

Vitamins

	Raw Enriched Short-grain White Rice	Raw Unenriched Glutinous 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	93% 1.12mg	29.8% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.33% 0.095mg	8.4% 0.11mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	51% 8.16mg	26.6% 4.26mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	51% 2.56mg	32.7% 1.64mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	26% 0.34mg	16.3% 0.21mg	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	115% 458μg	3.47% 14μg	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	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

	Raw Enriched Short-grain White Rice	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.6% 5.95mg	2.2% 22mg	1000mg per day for Men 19-50 years
Copper	46.3% 0.42mg	37.7% 0.34mg	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	105% 8.4mg	39.7% 3.18mg	8mg per day for Men 19-50 years
Magnesium	11% 45.6mg	11% 45.6mg	420mg per day for Men 19-50 years
Manganese	89.5% 2.06mg	84% 1.93mg	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	27% 189mg	20% 141mg	700mg per day for Men 19-50 years
Potassium	4.44% 151mg	4.5% 153mg	3400mg per day for Men 19-50 years
Selenium	54.5% 30μg	54.5% 30μg	55μg per day for Men 19-50 years
Sodium	0.13% 2mg	0.93% 14mg	1500mg per day for Men 19-50 years
Zinc	20% 2.2mg	21.6% 2.4mg	11mg per day for Men 19-50 years
Water	0.71% 26.4g	0.56% 20.8g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice has 3.1 times more Vitamin B1, 1.9 times more Vitamin B3, 1.6 times more Vitamin B5, 1.6 times more Vitamin B6 and 33 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B2 per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 7 oz.

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

• Raw Enriched Short-grain White Rice has 1.2 times more Copper, 2.6 times more Iron and 1.3 times more Phosphorus than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 3.7 times more Calcium than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Unenriched Glutinous White Rice have similar amounts of Magnesium, Manganese, Potassium, Selenium and Zinc per 7 oz.

Comparison of macro-nutrients per 7 ounces:

• Raw Enriched Short-grain White Rice has 3 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 1.7 times more Omega 6 than Raw Enriched Short-grain White Rice.
• Both Raw Enriched Short-grain White Rice and Raw Unenriched Glutinous White Rice have similar amounts of Energy, Carbohydrate, Fiber and Protein per 7 oz.
• Both Raw Enriched Short-grain White Rice as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 7 oz.