Comparing Nutrients in 100 grams 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	3.34% 97kcal	5.2% 151kcal	2900kcal per day for Men 19-50 years
Fat	0.2% 0.19g	0.28% 0.27g	97g per day for Men 19-50 years
Saturated Fat	0.12% 0.039g	NA	32g per day for Men 19-50 years
Omega 3	0.19% 0.003g	NA	1.6g per day for Men 19-50 years
Omega 6	0.39% 0.066g	NA	17g per day for Men 19-50 years
Cholesterol	0% 0mg	NA	290mg per day for Men 19-50 years
Carbohydrate	16.2% 21g	26% 34g	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	2.37% 0.9g	38g per day for Men 19-50 years
Protein	3.6% 2.02g	5.7% 3.2g	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	1.67% 0.02mg	1.33% 0.016mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1% 0.013mg	1.15% 0.015mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	1.8% 0.29mg	3.54% 0.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	4.3% 0.22mg	NA	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	2% 0.026mg	1.7% 0.022mg	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	1.25% 5μg	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	0.27% 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	Chinese restaurant steamed white Rice	Recommended Dietary Allowance
Calcium	0.2% 2mg	0.5% 5mg	1000mg per day for Men 19-50 years
Copper	5.44% 0.049mg	5.33% 0.048mg	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	4.88% 0.39mg	8mg per day for Men 19-50 years
Magnesium	1.2% 5mg	1.2% 5mg	420mg per day for Men 19-50 years
Manganese	11.4% 0.26mg	19.5% 0.45mg	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	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	0.29% 10mg	0.59% 20mg	3400mg per day for Men 19-50 years
Selenium	10% 5.6μg	NA	55μg per day for Men 19-50 years
Sodium	0.33% 5mg	0.33% 5mg	1500mg per day for Men 19-50 years
Zinc	3.73% 0.41mg	6.2% 0.68mg	11mg per day for Men 19-50 years
Water	2.07% 76.6g	1.7% 62.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams 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 100 g.

Comparing minerals per 100 grams 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 100 g.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Calcium and Potassium in 100 g.

Comparison of macro-nutrients per 100 grams:

• 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 100 g.
• Both Cooked Glutinous White Rice as well as Chinese restaurant steamed white Rice have insufficient amounts of Fat, Glucose and Sucrose in 100 g.