Comparing Nutrients in 100 grams Cooked Glutinous White Rice VS Dried Butternuts

Macros Ratio

	Protein	Fat	Carbs
Cooked Glutinous White Rice	9%	2%	89%
Dried Butternuts	15%	78%	7%

Macro Nutrients

	Cooked Glutinous White Rice	Dried Butternuts	Recommended Dietary Allowance
Energy	3.34% 97kcal	21% 612kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	58.7% 57g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	4.1% 1.3g	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	545% 8.7g	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	198% 33.7g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	9.27% 12g	130g per day for Men 19-50 years
Sugars	0.069% 0.05g	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	2.63% 1g	12.4% 4.7g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	44.5% 25g	56g per day for Men 19-50 years

Vitamins

	Cooked Glutinous White Rice	Dried Butternuts	Recommended Dietary Allowance
Vitamin A	0% 0μg	0.67% 6μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	1.67% 0.02mg	32% 0.38mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	11.4% 0.15mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	6.53% 1.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	12.7% 0.63mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	43% 0.56mg	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	0.25% 1μg	16.5% 66μg	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	3.56% 3.2mg	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	0.27% 0.04mg	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	Dried Butternuts	Recommended Dietary Allowance
Calcium	0.2% 2mg	5.3% 53mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	50% 0.45mg	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	1.75% 0.14mg	50.3% 4mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	56.4% 237mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	285% 6.56mg	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	1.14% 8mg	63.7% 446mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	12.4% 421mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	31.3% 17μg	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	28.5% 3.13mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	0.09% 3.34g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Glutinous White Rice VS Dried Butternuts per 100 g

Compare the macro and micronutrient content in 100 g of Cooked Glutinous White Rice versus 100 g of Dried Butternuts to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 100 grams of Cooked Glutinous White Rice vs Dried Butternuts:

• 100 g of Dried Butternuts contain 19.2 times more Vitamin B1, 11.4 times more Vitamin B2, 3.6 times more Vitamin B3, 2.9 times more Vitamin B5, 21.5 times more Vitamin B6, 66 times more Vitamin B9 and more Vitamin C than Cooked Glutinous White Rice.
• 100 grams of Cooked Glutinous White Rice have insufficient amounts of Vitamin B1, Vitamin B2, Vitamin B3, Vitamin B9 and Vitamin C
• Both Cooked Glutinous White Rice as well as Dried Butternuts have insufficient amounts of Vitamin A, Vitamin B12 and Vitamin D in 100 grams.

Comparing minerals per 100 grams for Cooked Glutinous White Rice vs Dried Butternuts:

• 100 grams of Cooked Glutinous White Rice have 22.9 times more Water than Dried Butternuts.
• While 100 g of Dried Butternuts contain 26.5 times more Calcium, 9.2 times more Copper, 28.7 times more Iron, 47.4 times more Magnesium, 25 times more Manganese, 55.8 times more Phosphorus, 42.1 times more Potassium, 3.1 times more Selenium and 7.6 times more Zinc than Cooked Glutinous White Rice.
• 100 grams of Cooked Glutinous White Rice lack sufficient amounts of Calcium, Iron, Magnesium, Phosphorus and Potassium

Comparison of macro-nutrients per 100 grams:

• 100 grams of Cooked Glutinous White Rice have 1.8 times more Carbohydrate than Dried Butternuts.
• While 100 g of Dried Butternuts contain 6.3 times more Energy, 299.9 times more Fat, 33.5 times more Saturated Fat, 2906 times more Omega 3, 511 times more Omega 6, 4.7 times more Fiber and 12.3 times more Protein than Cooked Glutinous White Rice.
• 100 grams of Cooked Glutinous White Rice provide inadequate amounts of Omega 3 and Omega 6