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

Macros Ratio

	Protein	Fat	Carbs
UNCLE BEN'S Dry Parboiled Brown Rice	8%	7%	85%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	50.6% 1469kcal	50% 1449kcal	2900kcal per day for Men 19-50 years
Fat	11.3% 11g	2.7% 2.6g	97g per day for Men 19-50 years
Saturated Fat	5.97% 1.9g	2.23% 0.71g	32g per day for Men 19-50 years
Omega 3	6.45% 0.1g	7.7% 0.12g	1.6g per day for Men 19-50 years
Omega 6	19% 3.2g	3.4% 0.58g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	240% 312g	244% 317g	130g per day for Men 19-50 years
Sugars	2.74% 2g	0.66% 0.48g	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	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	% 0g	% 0.079g	g per day for Men 19-50 years
Sucrose	% 2g	% 0.32g	g per day for Men 19-50 years
Fiber	36.6% 14g	13.6% 5.16g	38g per day for Men 19-50 years
Protein	54% 30g	50.5% 28.3g	56g per day for Men 19-50 years

Vitamins

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Regular 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	92% 1.1mg	191% 2.3mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	28% 0.37mg	15% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	123% 19.7mg	104% 16.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	71% 3.55mg	80% 4mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	124% 1.6mg	50% 0.65mg	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	229% 917μg	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	2.9% 0.44mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	2.98% 3.57μg	0.33% 0.4μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	UNCLE BEN'S Dry Parboiled Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	3.18% 31.8mg	11% 111mg	1000mg per day for Men 19-50 years
Copper	144% 1.3mg	97% 0.87mg	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	57.5% 4.6mg	214% 17mg	8mg per day for Men 19-50 years
Magnesium	93% 389mg	23.6% 99mg	420mg per day for Men 19-50 years
Manganese	513% 12mg	188% 4.3mg	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	65.2% 456mg	700mg per day for Men 19-50 years
Potassium	25.6% 869mg	13.4% 456mg	3400mg per day for Men 19-50 years
Selenium	182% 100μg	109% 60μg	55μg per day for Men 19-50 years
Sodium	1.6% 24mg	1.32% 20mg	1500mg per day for Men 19-50 years
Zinc	70.7% 7.78mg	39.3% 4.33mg	11mg per day for Men 19-50 years
Water	1.05% 39g	1.25% 46g	3700g per day for Men 19-50 years

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

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.9 times more Vitamin B2 and 2.5 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 2.1 times more Vitamin B1 and 16.5 times more Vitamin B9 than UNCLE BEN'S Dry Parboiled Brown Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Vitamin B3 and Vitamin B5 per 14 oz.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Regular Long-grain White Rice 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 Enriched Regular Long-grain White Rice:

• UNCLE BEN'S Dry Parboiled Brown Rice has 1.5 times more Copper, 3.9 times more Magnesium, 2.7 times more Manganese, 2.4 times more Phosphorus, 1.9 times more Potassium, 1.7 times more Selenium and 1.8 times more Zinc than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 3.5 times more Calcium and 3.7 times more Iron than UNCLE BEN'S Dry Parboiled Brown Rice.

Comparison of macro-nutrients per 14 ounces:

• UNCLE BEN'S Dry Parboiled Brown Rice has 4.2 times more Fat, 2.7 times more Saturated Fat, 5.6 times more Omega 6 and 2.7 times more Fiber than Enriched Regular Long-grain White Rice.
• Both UNCLE BEN'S Dry Parboiled Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Energy, Omega 3, Carbohydrate and Protein per 14 oz.
• Both UNCLE BEN'S Dry Parboiled Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 14 oz.