Comparing Nutrients in 14 ounces Brown Rice VS UNCLE BEN'S Dry Parboiled Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%

Macro Nutrients

	Brown Rice	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Energy	49.5% 1437kcal	50.6% 1469kcal	2900kcal per day for Men 19-50 years
Fat	11% 10.6g	11.3% 11g	97g per day for Men 19-50 years
Saturated Fat	6.65% 2.13g	5.97% 1.9g	32g per day for Men 19-50 years
Omega 3	10% 0.16g	6.45% 0.1g	1.6g per day for Men 19-50 years
Omega 6	21.4% 3.64g	19% 3.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	233% 302g	240% 312g	130g per day for Men 19-50 years
Sugars	NA	2.74% 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	0% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	NA	% 2g	g per day for Men 19-50 years
Fiber	35.5% 13.5g	36.6% 14g	38g per day for Men 19-50 years
Protein	53% 29.8g	54% 30g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	UNCLE BEN'S Dry Parboiled 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	137% 1.64mg	92% 1.1mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	28% 0.37mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	107% 17mg	123% 19.7mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	118% 5.9mg	71% 3.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	155% 2.02mg	124% 1.6mg	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	20% 79.4μg	14% 55.6μg	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	2.4% 0.36mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	2.98% 3.57μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	UNCLE BEN'S Dry Parboiled Brown Rice	Recommended Dietary Allowance
Calcium	13% 131mg	3.18% 31.8mg	1000mg per day for Men 19-50 years
Copper	122% 1.1mg	144% 1.3mg	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	89.3% 7.14mg	57.5% 4.6mg	8mg per day for Men 19-50 years
Magnesium	135% 568mg	93% 389mg	420mg per day for Men 19-50 years
Manganese	646% 15mg	513% 12mg	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	150% 1048mg	156% 1091mg	700mg per day for Men 19-50 years
Potassium	31.3% 1064mg	25.6% 869mg	3400mg per day for Men 19-50 years
Selenium	NA	182% 100μg	55μg per day for Men 19-50 years
Sodium	1.06% 16mg	1.6% 24mg	1500mg per day for Men 19-50 years
Zinc	73% 8mg	70.7% 7.78mg	11mg per day for Men 19-50 years
Water	1.33% 49g	1.05% 39g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of Brown Rice vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Medium-grain Brown Rice has 1.5 times more Vitamin B1, 1.7 times more Vitamin B5, 1.3 times more Vitamin B6 and 1.4 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• While UNCLE BEN'S Dry Parboiled Brown Rice contains 2.1 times more Vitamin B2 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Vitamin B3 per 14 oz.
• Both Raw Medium-grain Brown Rice as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 14 oz.

Comparing minerals per 14 ounces for Brown Rice vs UNCLE BEN'S Dry Parboiled Brown Rice:

• Raw Medium-grain Brown Rice has 4.1 times more Calcium, 1.6 times more Iron, 1.5 times more Magnesium, 1.3 times more Manganese and 1.2 times more Potassium than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Raw Medium-grain Brown Rice and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Copper, Phosphorus and Zinc per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• Raw Medium-grain Brown Rice has 1.6 times more Omega 3 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both Raw Medium-grain Brown Rice and UNCLE BEN'S Dry Parboiled Brown Rice have similar amounts of Energy, Fat, Saturated Fat, Omega 6, Carbohydrate, Fiber and Protein per 14 oz.
• Both Raw Medium-grain Brown Rice as well as UNCLE BEN'S Dry Parboiled Brown Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.