Comparing Nutrients in 100 grams Raw Unenriched Glutinous White Rice VS Cooked Short-grain White Rice enriched

Macros Ratio

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

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Energy	12.8% 370kcal	4.5% 130kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.2% 0.19g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.16% 0.051g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.24% 0.041g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	63% 81.7g	22% 28.7g	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	7.37% 2.8g	NA	38g per day for Men 19-50 years
Protein	12% 6.8g	4.2% 2.36g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	15% 0.18mg	13.7% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	1.23% 0.016mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	9.33% 1.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	7.94% 0.4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.23% 0.11mg	4.54% 0.059mg	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	1.75% 7μg	14.8% 59μg	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 Unenriched Glutinous White Rice	Cooked Short-grain White Rice enriched	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.1% 1mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	8% 0.072mg	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	20% 1.6mg	18.3% 1.46mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	1.9% 8mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	15.5% 0.36mg	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	10% 71mg	4.7% 33mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	0.76% 26mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	13.6% 7.5μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0% 0mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	3.64% 0.4mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	1.85% 68.5g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 grams of Raw Unenriched Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• Raw Unenriched Glutinous White Rice have 3.4 times more Vitamin B2, 1.4 times more Vitamin B3, 2.1 times more Vitamin B5 and 1.8 times more Vitamin B6 than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 8.4 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Cooked Short-grain White Rice enriched have similar amounts of Vitamin B1 per 100 g.
• Both Raw Unenriched Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

Comparing minerals per 100 grams for Raw Unenriched Glutinous White Rice vs Cooked Short-grain White Rice enriched:

• Raw Unenriched Glutinous White Rice have 11 times more Calcium, 2.4 times more Copper, 2.9 times more Magnesium, 2.7 times more Manganese, 2.2 times more Phosphorus, 3 times more Potassium, 2 times more Selenium and 3 times more Zinc than Cooked Short-grain White Rice enriched.
• While Cooked Short-grain White Rice enriched contains 6.6 times more Water than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Cooked Short-grain White Rice enriched have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Unenriched Glutinous White Rice have 2.8 times more Energy, 4.6 times more Omega 6, 2.8 times more Carbohydrate and 2.9 times more Protein than Cooked Short-grain White Rice enriched.
• Both Raw Unenriched Glutinous White Rice as well as Cooked Short-grain White Rice enriched have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.