Comparing Nutrients in 100 calories Enriched Regular Long-grain White Rice VS Brown Rice

Weight per 100 calories

• Enriched Regular Long-grain White Rice: 27.4g
• Brown Rice: 27.6g

Both foods have similar energy densities which is high in comparison to other foods.

Discover which food has more nutrients per 100 calories - Enriched Regular Long-grain White Rice or Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Enriched Regular Long-grain White Rice	8%	2%	90%
Brown Rice	8%	7%	85%

Macro Nutrients

	Enriched Regular Long-grain White Rice	Brown Rice	Recommended Dietary Allowance
Energy	3.45% 100kcal	3.45% 100kcal	2900kcal per day for Men 19-50 years
Fat	0.19% 0.18g	0.76% 0.74g	97g per day for Men 19-50 years
Saturated Fat	0.15% 0.049g	0.46% 0.15g	32g per day for Men 19-50 years
Omega 3	0.53% 0.008g	0.71% 0.011g	1.6g per day for Men 19-50 years
Omega 6	0.24% 0.04g	1.5% 0.25g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	17% 22g	16% 21g	130g per day for Men 19-50 years
Sugars	0.045% 0.033g	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	0.008% 0.005g	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	% 0.005g	NA	g per day for Men 19-50 years
Sucrose	% 0.022g	NA	g per day for Men 19-50 years
Fiber	0.94% 0.36g	2.47% 0.94g	38g per day for Men 19-50 years
Protein	3.5% 1.95g	3.7% 2.07g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White Rice	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	13% 0.16mg	9.5% 0.11mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	1.03% 0.013mg	0.91% 0.012mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	7.18% 1.15mg	7.44% 1.2mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	5.53% 0.28mg	8.23% 0.41mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	3.46% 0.045mg	11% 0.14mg	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	16% 63.3μg	1.4% 5.52μg	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	0.2% 0.03mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.023% 0.027μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Enriched Regular Long-grain White Rice	Brown Rice	Recommended Dietary Allowance
Calcium	0.77% 7.67mg	0.91% 9.1mg	1000mg per day for Men 19-50 years
Copper	6.7% 0.06mg	8.5% 0.077mg	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	14.8% 1.2mg	6.2% 0.5mg	8mg per day for Men 19-50 years
Magnesium	1.63% 6.85mg	9.4% 39.5mg	420mg per day for Men 19-50 years
Manganese	13% 0.3mg	45% 1.03mg	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	4.5% 31.5mg	10.4% 73mg	700mg per day for Men 19-50 years
Potassium	0.93% 31.5mg	2.18% 74mg	3400mg per day for Men 19-50 years
Selenium	7.52% 4.14μg	NA	55μg per day for Men 19-50 years
Sodium	0.091% 1.37mg	0.074% 1.1mg	1500mg per day for Men 19-50 years
Zinc	2.7% 0.3mg	5.07% 0.56mg	11mg per day for Men 19-50 years
Water	0.086% 3.2g	0.092% 3.4g	3700g per day for Men 19-50 years

Enriched Regular Long-grain White Rice VS Brown Rice Nutrients Per 100 Kcal

Discover which food has more nutrients per 100 calories - Enriched Regular Long-grain White Rice or Brown Rice?

Lets compare vitamin content per 100 calories of Enriched Regular Long-grain White Rice vs Brown Rice:

• 100 calories of Enriched Regular Long-grain White Rice have 1.4 times more Vitamin B1 and 11.5 times more Vitamin B9 than Brown Rice.
• While 100 kcal of Raw Medium-grain Brown Rice contain 1.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Brown Rice provide similar amounts of Vitamin B3 per 100 calories.
• 100 calories of Brown Rice have insufficient amounts of Vitamin B9
• Both Enriched Regular Long-grain White Rice as well as Raw Medium-grain Brown 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 Enriched Regular Long-grain White Rice vs Brown Rice:

• 100 calories of Enriched Regular Long-grain White Rice have 2.4 times more Iron than Brown Rice.
• While 100 kcal of Raw Medium-grain Brown Rice contain 1.3 times more Copper, 5.8 times more Magnesium, 3.5 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Enriched Regular Long-grain White Rice.
• 100 calories of Enriched Regular Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Enriched Regular Long-grain White Rice as well as Raw Medium-grain Brown Rice lack sufficient amounts of Calcium in 100 calories.

Comparison of macro-nutrients per 100 calories:

• 100 kcal of Raw Medium-grain Brown Rice contain 2.6 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per 100 calories.
• 100 calories of Enriched Regular Long-grain White Rice provide inadequate amounts of Fiber
• Both Enriched Regular Long-grain White Rice as well as Raw Medium-grain Brown Rice provide inadequate amounts of Omega 3 and Omega 6 in 100 calories.