Comparing Nutrients in 100 calories Cooked Brown Rice VS Dry parboiled enriched Long-grain White Rice

Weight per 100 calories

• Cooked Brown Rice: 89.3g
• Dry parboiled enriched Long-grain White Rice: 26.7g

Dry parboiled enriched Long-grain White Rice has 3.3 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

Discover which food has more nutrients per 100 calories - Cooked Brown Rice or Dry parboiled enriched Long-grain White Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.76% 0.74g	0.28% 0.28g	97g per day for Men 19-50 years
Saturated Fat	0.46% 0.15g	0.25% 0.079g	32g per day for Men 19-50 years
Omega 3	0.73% 0.012g	0.28% 0.005g	1.6g per day for Men 19-50 years
Omega 6	1.5% 0.25g	0.48% 0.082g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	16% 21g	16.6% 21.6g	130g per day for Men 19-50 years
Sugars	NA	0.12% 0.088g	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	0.007% 0.005g	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	% 0.029g	g per day for Men 19-50 years
Sucrose	NA	% 0.056g	g per day for Men 19-50 years
Fiber	4.23% 1.6g	1.27% 0.48g	38g per day for Men 19-50 years
Protein	3.7% 2.07g	3.6% 2g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Dry parboiled enriched Long-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	7.6% 0.091mg	13.4% 0.16mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	0.82% 0.011mg	1.03% 0.013mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.42% 1.2mg	8.44% 1.35mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	7% 0.35mg	3.6% 0.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	10.2% 0.13mg	9.3% 0.12mg	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	0.89% 3.57μg	17% 68.7μg	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	0.053% 0.008mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.022% 0.027μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	0.89% 8.93mg	1.9% 19mg	1000mg per day for Men 19-50 years
Copper	8.04% 0.072mg	8.44% 0.076mg	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	5.9% 0.47mg	11% 0.89mg	8mg per day for Men 19-50 years
Magnesium	9.35% 39.3mg	1.7% 7.2mg	420mg per day for Men 19-50 years
Manganese	42.6% 0.98mg	12% 0.28mg	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	9.82% 68.8mg	5.84% 41mg	700mg per day for Men 19-50 years
Potassium	2.07% 70.5mg	1.37% 46.5mg	3400mg per day for Men 19-50 years
Selenium	NA	9.67% 5.32μg	55μg per day for Men 19-50 years
Sodium	0.06% 0.89mg	0.036% 0.53mg	1500mg per day for Men 19-50 years
Zinc	5.03% 0.55mg	2.48% 0.27mg	11mg per day for Men 19-50 years
Water	1.76% 65g	0.071% 2.64g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Cooked Brown Rice or Dry parboiled enriched Long-grain White Rice?

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

• 100 calories of Cooked Brown Rice have 1.9 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 1.8 times more Vitamin B1 and 19.2 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per 100 calories.
• 100 calories of Cooked Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 100 calories.

Comparing minerals per 100 calories for Cooked Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 100 calories of Cooked Brown Rice have 5.4 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 100 kcal of Dry parboiled enriched Long-grain White Rice contain 1.9 times more Iron than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Copper per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Medium-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 calories of Cooked Brown Rice have 3.3 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• Both Cooked Medium-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.