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

Macros Ratio

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

Macro Nutrients

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

Vitamins

	Cooked Short-grain White Rice enriched	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	13.7% 0.16mg	15% 0.18mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.23% 0.016mg	4.23% 0.055mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	9.33% 1.5mg	13.4% 2.15mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7.94% 0.4mg	16.5% 0.82mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	4.54% 0.059mg	8.23% 0.11mg	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	14.8% 59μg	1.75% 7μg	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

	Cooked Short-grain White Rice enriched	Raw Unenriched Glutinous White Rice	Recommended Dietary Allowance
Calcium	0.1% 1mg	1.1% 11mg	1000mg per day for Men 19-50 years
Copper	8% 0.072mg	19% 0.17mg	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	18.3% 1.46mg	20% 1.6mg	8mg per day for Men 19-50 years
Magnesium	1.9% 8mg	5.48% 23mg	420mg per day for Men 19-50 years
Manganese	15.5% 0.36mg	42.3% 0.97mg	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	4.7% 33mg	10% 71mg	700mg per day for Men 19-50 years
Potassium	0.76% 26mg	2.26% 77mg	3400mg per day for Men 19-50 years
Selenium	13.6% 7.5μg	27.5% 15μg	55μg per day for Men 19-50 years
Sodium	0% 0mg	0.47% 7mg	1500mg per day for Men 19-50 years
Zinc	3.64% 0.4mg	11% 1.2mg	11mg per day for Men 19-50 years
Water	1.85% 68.5g	0.28% 10.5g	3700g per day for Men 19-50 years

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

• Cooked Short-grain White Rice enriched has 8.4 times more Vitamin B9 than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 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.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Vitamin B1 per 100 g.
• Both Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 100 g.

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

• Cooked Short-grain White Rice enriched has 6.6 times more Water than Raw Unenriched Glutinous White Rice.
• While Raw Unenriched Glutinous White Rice contain 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.
• Both Cooked Short-grain White Rice enriched and Raw Unenriched Glutinous White Rice have similar amounts of Iron per 100 g.

Comparison of macro-nutrients per 100 grams:

• Raw Unenriched Glutinous White Rice contain 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 Cooked Short-grain White Rice enriched as well as Raw Unenriched Glutinous White Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 100 g.