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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	Cooked Brown Rice	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	15.3% 445kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	3.4% 3.3g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	2.05% 0.65g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	3.22% 0.052g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	6.6% 1.12g	1.45% 0.25g	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	86% 112g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	19% 7.14g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	16.4% 9.2g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Cooked Regular Long-grain White Rice enriched	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	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	3.66% 0.048mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.28mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	31% 1.56mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	45.5% 0.59mg	28.4% 0.37mg	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	57.5% 230μg	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	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.97% 39.7mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	35.7% 0.32mg	30.4% 0.27mg	0.9mg per day for Men 19-50 years
Fluoride	NA	4.08% 163μg	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	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	41.6% 175mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	189% 4.35mg	81.4% 1.87mg	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	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	9.22% 314mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	NA	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	0.26% 3.97mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	22.4% 2.46mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	7.83% 290g	7.34% 272g	3700g per day for Men 19-50 years

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

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

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

• 14 ounces of Cooked Brown Rice have 1.6 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 1.6 times more Vitamin B1 and 14.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Cooked Regular Long-grain White Rice enriched provide similar amounts of Vitamin B3 and Vitamin B5 per 14 ounces.
• 14 ounces of Cooked Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 14 ounces.

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

• 14 ounces of Cooked Brown Rice have 3.7 times more Magnesium, 2.3 times more Manganese, 1.8 times more Phosphorus, 2.3 times more Potassium and 1.3 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While 14 oz of Cooked Regular Long-grain White Rice enriched contain 2.3 times more Iron than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Cooked Regular Long-grain White Rice enriched contain similar levels of Copper per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Potassium
• Both Cooked Medium-grain Brown Rice as well as Cooked Regular Long-grain White Rice enriched lack sufficient amounts of Calcium in 14 ounces.

Comparison of macro-nutrients per 14 ounces:

• 14 ounces of Cooked Brown Rice have 4.5 times more Fiber than Cooked Regular Long-grain White Rice enriched.
• Both Cooked Brown Rice and Cooked Regular Long-grain White Rice enriched offer comparable quantities of Energy, Carbohydrate and Protein per 14 ounces.
• 14 ounces of Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Fiber
• Both Cooked Medium-grain Brown Rice as well as Cooked Regular Long-grain White Rice enriched provide inadequate amounts of Omega 3 and Omega 6 in 14 ounces.