Comparing Nutrients in 1 kilogram Cooked Long-grain Brown Rice VS Cooked Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	42.4% 1230kcal	38.6% 1120kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	8.56% 8.3g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	5.16% 1.65g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	8.13% 0.13g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	16.6% 2.83g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	181% 235g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	NA	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	% 2.4g	NA	g per day for Men 19-50 years
Fiber	42% 16g	47.4% 18g	38g per day for Men 19-50 years
Protein	49% 27.4g	41.4% 23g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cooked 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	148% 1.78mg	85% 1.02mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	9.23% 0.12mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	83% 13.3mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	78.4% 3.92mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	115% 1.5mg	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	22.5% 90μg	10% 40μg	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	11.3% 1.7mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	3% 30mg	10% 100mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	90% 0.81mg	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	70% 5.6mg	66.3% 5.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	105% 440mg	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	477% 11mg	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	147% 1030mg	110% 770mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	23.2% 790mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	NA	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	0.67% 10mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	56.4% 6.2mg	11mg per day for Men 19-50 years
Water	19% 703g	19.7% 730g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Cooked Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Long-grain Brown Rice versus 1 kg of Cooked Brown Rice to make informed dietary choices. Explore their nutritional differences and benefits.

Lets compare vitamin content per 1 kilogram of Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.7 times more Vitamin B1, 5.8 times more Vitamin B2, 1.9 times more Vitamin B3 and 2.3 times more Vitamin B9 than Cooked Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice provide similar amounts of Vitamin B5 and Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

Comparing minerals per 1 kilogram for Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.3 times more Copper and 1.3 times more Phosphorus than Cooked Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice contain similar levels of Iron, Magnesium, Manganese, Potassium and Zinc per one kilogram.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.3 times more Omega 6 than Cooked Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Brown Rice offer comparable quantities of Energy, Carbohydrate, Fiber and Protein per one kilogram.
• 1 kilogram of Cooked Brown Rice provide inadequate amounts of Omega 6
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice provide inadequate amounts of Omega 3 in one kilogram.