Comparing Nutrients in 14 ounces Cooked Long-grain Brown Rice VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	17% 488kcal	49.5% 1437kcal	2900kcal per day for Men 19-50 years
Fat	3.97% 3.85g	11% 10.6g	97g per day for Men 19-50 years
Saturated Fat	3.22% 1.03g	6.65% 2.13g	32g per day for Men 19-50 years
Omega 3	2.73% 0.044g	10% 0.16g	1.6g per day for Men 19-50 years
Omega 6	8.3% 1.4g	21.4% 3.64g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	78% 102g	233% 302g	130g per day for Men 19-50 years
Sugars	1.3% 0.95g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.95g	NA	g per day for Men 19-50 years
Fiber	16.7% 6.35g	35.5% 13.5g	38g per day for Men 19-50 years
Protein	19.4% 11g	53% 29.8g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown 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	59% 0.71mg	137% 1.64mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	21% 0.27mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	63.5% 10mg	107% 17mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	30% 1.5mg	118% 5.9mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	37.6% 0.49mg	155% 2.02mg	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	8.93% 35.7μg	20% 79.4μg	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	4.5% 0.67mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.66% 0.79μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	1.2% 12mg	13% 131mg	1000mg per day for Men 19-50 years
Copper	46.7% 0.42mg	122% 1.1mg	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	27.8% 2.22mg	89.3% 7.14mg	8mg per day for Men 19-50 years
Magnesium	37% 155mg	135% 568mg	420mg per day for Men 19-50 years
Manganese	168% 3.87mg	646% 15mg	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	58.4% 409mg	150% 1048mg	700mg per day for Men 19-50 years
Potassium	10% 341mg	31.3% 1064mg	3400mg per day for Men 19-50 years
Selenium	42% 23μg	NA	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.06% 16mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	73% 8mg	11mg per day for Men 19-50 years
Water	7.54% 279g	1.33% 49g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 1.6 times more Vitamin B2 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 2.3 times more Vitamin B1, 1.7 times more Vitamin B3, 3.9 times more Vitamin B5, 4.1 times more Vitamin B6 and 2.2 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Cooked Long-grain Brown Rice vs Brown Rice:

• Cooked Long-grain Brown Rice has 5.7 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 11 times more Calcium, 2.6 times more Copper, 3.2 times more Iron, 3.7 times more Magnesium, 3.8 times more Manganese, 2.6 times more Phosphorus, 3.1 times more Potassium and 2.8 times more Zinc than Cooked Long-grain Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice contains 2.9 times more Energy, 2.8 times more Fat, 2.1 times more Saturated Fat, 3.7 times more Omega 3, 2.6 times more Omega 6, 3 times more Carbohydrate, 2.1 times more Fiber and 2.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.