Comparing Nutrients in 14 ounces UNCLE BEN'S Dry Parboiled Brown Rice VS Cooked Regular Long-grain White Rice enriched

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Cooked Regular Long-grain White Rice enriched	9%	2%	89%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Energy	50.6% 1469kcal	17.8% 516kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	1.15% 1.1g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	0.96% 0.31g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	3.22% 0.052g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	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	240% 312g	86% 112g	130g per day for Men 19-50 years
Sugars	2.74% 2g	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	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	% 2g	NA	g per day for Men 19-50 years
Fiber	36.6% 14g	4.18% 1.6g	38g per day for Men 19-50 years
Protein	54% 30g	19% 10.7g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled 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	92% 1.1mg	54% 0.65mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	3.97% 0.052mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	36.6% 5.86mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	31% 1.55mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	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	14% 55.6μg	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	2.4% 0.36mg	1.06% 0.16mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Cooked Regular Long-grain White Rice enriched	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	3.97% 39.7mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	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	57.5% 4.6mg	59.5% 4.76mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	11.3% 47.6mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	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	156% 1091mg	24.4% 171mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	4.1% 139mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	54% 29.8μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	0.26% 3.97mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	17.7% 1.94mg	11mg per day for Men 19-50 years
Water	1.05% 39g	7.34% 272g	3700g per day for Men 19-50 years

Lets compare vitamin content per 14 ounces of UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Regular Long-grain White Rice enriched:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.7 times more Vitamin B1, 7.1 times more Vitamin B2, 3.4 times more Vitamin B3, 2.3 times more Vitamin B5 and 4.4 times more Vitamin B6 than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 4.1 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in 14 oz.

Comparing minerals per 14 ounces for UNCLE BEN'S Dry Parboiled Brown Rice vs Cooked Regular Long-grain White Rice enriched:

• UNCLE BEN'S Dry Parboiled Brown Rice has 4.7 times more Copper, 8.2 times more Magnesium, 6.3 times more Manganese, 6.4 times more Phosphorus, 6.3 times more Potassium, 3.4 times more Selenium and 4 times more Zinc than Cooked Regular Long-grain White Rice enriched.
• While Cooked Regular Long-grain White Rice enriched contains 7 times more Water than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Cooked Regular Long-grain White Rice enriched have similar amounts of Calcium and Iron per 14 oz.

Comparison of macro-nutrients per 14 ounces:

• UNCLE BEN'S Dry Parboiled Brown Rice has 2.8 times more Energy, 9.8 times more Fat, 6.2 times more Saturated Fat, 2 times more Omega 3, 13.1 times more Omega 6, 2.8 times more Carbohydrate, 8.8 times more Fiber and 2.8 times more Protein than Cooked Regular Long-grain White Rice enriched.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Cooked Regular Long-grain White Rice enriched have insufficient amounts of Cholesterol, Glucose and Sucrose in 14 oz.