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

Macros Ratio

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

Macro Nutrients

	Raw Unenriched Glutinous White Rice	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Energy	12.8% 370kcal	12.3% 358kcal	2900kcal per day for Men 19-50 years
Fat	0.57% 0.55g	0.54% 0.52g	97g per day for Men 19-50 years
Saturated Fat	0.35% 0.11g	0.44% 0.14g	32g per day for Men 19-50 years
Omega 3	0.5% 0.008g	1.5% 0.024g	1.6g per day for Men 19-50 years
Omega 6	1.1% 0.19g	0.67% 0.11g	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	61% 79g	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	7.37% 2.8g	38g per day for Men 19-50 years
Protein	12% 6.8g	11.6% 6.5g	56g per day for Men 19-50 years

Vitamins

	Raw Unenriched Glutinous White Rice	Raw Enriched Short-grain 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	15% 0.18mg	47% 0.57mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.23% 0.055mg	3.7% 0.048mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	13.4% 2.15mg	25.7% 4.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	16.5% 0.82mg	26% 1.3mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	8.23% 0.11mg	13% 0.17mg	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	57.8% 231μg	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	Raw Enriched Short-grain White Rice	Recommended Dietary Allowance
Calcium	1.1% 11mg	0.3% 3mg	1000mg per day for Men 19-50 years
Copper	19% 0.17mg	23.3% 0.21mg	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	53% 4.23mg	8mg per day for Men 19-50 years
Magnesium	5.48% 23mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	42.3% 0.97mg	45% 1.04mg	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	13.6% 95mg	700mg per day for Men 19-50 years
Potassium	2.26% 77mg	2.24% 76mg	3400mg per day for Men 19-50 years
Selenium	27.5% 15μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0.47% 7mg	0.067% 1mg	1500mg per day for Men 19-50 years
Zinc	11% 1.2mg	10% 1.1mg	11mg per day for Men 19-50 years
Water	0.28% 10.5g	0.36% 13.3g	3700g per day for Men 19-50 years

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

• Raw Enriched Short-grain White Rice contains 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 Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Vitamin B2 per 100 g.
• Both Raw Unenriched Glutinous White Rice as well as Raw Enriched Short-grain White Rice 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 Raw Enriched Short-grain White Rice:

• Raw Unenriched Glutinous White Rice have 3.7 times more Calcium than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 2.6 times more Iron and 1.3 times more Phosphorus than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Copper, Magnesium, Manganese, Potassium, Selenium and Zinc per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Unenriched Glutinous White Rice have 1.7 times more Omega 6 than Raw Enriched Short-grain White Rice.
• While Raw Enriched Short-grain White Rice contains 3 times more Omega 3 than Raw Unenriched Glutinous White Rice.
• Both Raw Unenriched Glutinous White Rice and Raw Enriched Short-grain White Rice have similar amounts of Energy, Carbohydrate, Fiber and Protein per 100 g.
• Both Raw Unenriched Glutinous White Rice as well as Raw Enriched Short-grain White Rice have insufficient amounts of Fat, Cholesterol, Glucose and Sucrose in 100 g.