Comparing Nutrients in 100 calories Long-grain Brown Rice VS Cooked Long-grain Brown Rice

Weight per 100 calories

• Long-grain Brown Rice: 27g
• Cooked Long-grain Brown Rice: 81.3g

Long-grain Brown Rice has 3 times more energy per 100g than Cooked Long-grain Brown Rice. It has high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

Which food has more nutrients per 100 calories - Long-grain Brown Rice or Cooked Long-grain Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Long-grain Brown Rice	8%	8%	84%
Cooked Long-grain Brown Rice	9%	7%	84%

Macro Nutrients

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.9% 0.87g	0.81% 0.79g	97g per day for Men 19-50 years
Saturated Fat	0.5% 0.16g	0.66% 0.21g	32g per day for Men 19-50 years
Omega 3	0.54% 0.009g	0.56% 0.009g	1.6g per day for Men 19-50 years
Omega 6	1.55% 0.26g	1.7% 0.29g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 20.8g	16% 20.8g	130g per day for Men 19-50 years
Sugars	0.25% 0.18g	0.27% 0.2g	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	0% 0g	0% 0g	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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 0.18g	% 0.2g	g per day for Men 19-50 years
Fiber	2.6% 0.98g	3.42% 1.3g	38g per day for Men 19-50 years
Protein	3.67% 2.05g	3.98% 2.23g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Vitamin A	0% 0μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	12.3% 0.15mg	12% 0.14mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2% 0.026mg	4.3% 0.056mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	11% 1.77mg	13% 2.1mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.78% 0.29mg	6.18% 0.31mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10% 0.13mg	7.7% 0.1mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	4.53% 1.36μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	1.57% 6.27μg	1.83% 7.3μg	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	1.1% 0.16mg	0.92% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.14% 0.16μg	0.14% 0.16μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.25% 2.45mg	0.24% 2.44mg	1000mg per day for Men 19-50 years
Copper	9.14% 0.082mg	9.58% 0.086mg	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	4.4% 0.35mg	5.7% 0.46mg	8mg per day for Men 19-50 years
Magnesium	7.53% 31.6mg	7.55% 31.7mg	420mg per day for Men 19-50 years
Manganese	33.8% 0.78mg	34.4% 0.79mg	2.3mg per day for Men 19-50 years
Molybdenum	38.7% 17.4μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	12% 84.7mg	12% 83.7mg	700mg per day for Men 19-50 years
Potassium	2% 68mg	2.06% 70mg	3400mg per day for Men 19-50 years
Selenium	8.47% 4.66μg	8.57% 4.7μg	55μg per day for Men 19-50 years
Sodium	0.091% 1.36mg	0.22% 3.25mg	1500mg per day for Men 19-50 years
Zinc	5.28% 0.58mg	5.25% 0.58mg	11mg per day for Men 19-50 years
Water	0.087% 3.2g	1.54% 57g	3700g per day for Men 19-50 years

Lets compare vitamin content per 100 calories of Long-grain Brown Rice vs Cooked Long-grain Brown Rice:

• Raw Long-grain Brown Rice has 1.3 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.2 times more Vitamin B2 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 100 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 100 kcal.

Comparing minerals per 100 calories for Long-grain Brown Rice vs Cooked Long-grain Brown Rice:

• Cooked Long-grain Brown Rice contains 1.3 times more Iron and 17.8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 100 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Calcium in 100 kcal.

Comparison of macro-nutrients per 100 calories:

• Cooked Long-grain Brown Rice contains 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 100 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 100 kcal.