Comparing Nutrients in 14 ounces Cooked Brown Rice VS 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	15.3% 445kcal	51% 1484kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	4.2% 4.1g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	3.65% 1.17g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	4.2% 0.067g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	7.12% 1.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	71.8% 93g	247% 321g	130g per day for Men 19-50 years
Sugars	NA	1.8% 1.3g	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	0.11% 0.079g	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	% 0.44g	g per day for Men 19-50 years
Sucrose	NA	% 0.83g	g per day for Men 19-50 years
Fiber	19% 7.14g	19% 7.14g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	53.2% 30g	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	33.7% 0.4mg	199% 2.4mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	15.3% 0.2mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	125% 20mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	53.3% 2.67mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	138% 1.8mg	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	3.97% 16μg	255% 1020μg	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	0.79% 0.12mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.33% 0.4μg	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	3.97% 39.7mg	28% 282mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	125% 1.13mg	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	26.3% 2.1mg	165% 13.2mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	25.5% 107mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	179% 4.1mg	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	43.7% 306mg	86.7% 607mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	20.3% 691mg	3400mg per day for Men 19-50 years
Selenium	NA	144% 79μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.53% 7.94mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	37% 4.05mg	11mg per day for Men 19-50 years
Water	7.83% 290g	1.06% 39g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Dry parboiled enriched Long-grain White Rice per 14 oz

Compare the macro and micronutrient content in 14 oz of Cooked Brown Rice versus 14 oz of Dry parboiled enriched Long-grain White Rice to make informed dietary choices. Explore their nutritional differences and benefits.

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

• 14 oz of Dry parboiled enriched Long-grain White Rice contain 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 64.3 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 14 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B2 and 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 B12, Vitamin C and Vitamin D in 14 ounces.

Comparing minerals per 14 ounces for Cooked Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 14 ounces of Cooked Brown Rice have 1.6 times more Magnesium than Dry parboiled enriched Long-grain White Rice.
• While 14 oz of Dry parboiled enriched Long-grain White Rice contain 7.1 times more Calcium, 3.5 times more Copper, 6.3 times more Iron, 2 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Manganese per 14 ounces.
• 14 ounces of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 14 ounces:

• 14 oz of Dry parboiled enriched Long-grain White Rice contain 3.3 times more Energy, 3.4 times more Carbohydrate and 3.2 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per 14 ounces.
• 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 14 ounces.