Comparing Nutrients in 1 kilogram Cooked Long-grain Brown Rice VS Dry parboiled enriched Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	42.4% 1230kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	10% 9.7g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	8.13% 2.6g	9.2% 2.94g	32g per day for Men 19-50 years
Omega 3	6.88% 0.11g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	21% 3.55g	18% 3.05g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	197% 256g	622% 809g	130g per day for Men 19-50 years
Sugars	3.3% 2.4g	4.55% 3.3g	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	0.28% 0.2g	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	% 1.1g	g per day for Men 19-50 years
Sucrose	% 2.4g	% 2.1g	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	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Dry parboiled enriched 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	148% 1.78mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	53% 0.69mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	160% 25.6mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	76% 3.8mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	95% 1.23mg	348% 4.5mg	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	643% 2570μg	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	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	1.67% 2μg	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	3% 30mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	118% 1.06mg	316% 2.84mg	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	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	93% 390mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	423% 9.74mg	450% 10.4mg	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	219% 1530mg	700mg per day for Men 19-50 years
Potassium	25.3% 860mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	105% 58μg	362% 199μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	64.5% 7.1mg	93% 10mg	11mg per day for Men 19-50 years
Water	19% 703g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Long-grain Brown Rice VS Dry parboiled enriched Long-grain White Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Cooked Long-grain Brown Rice versus 1 kg of Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.4 times more Vitamin B2 than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 3.4 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 28.6 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one kilogram.

Comparing minerals per 1 kilogram for Cooked Long-grain Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cooked Long-grain Brown Rice has 1.4 times more Magnesium than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 23.7 times more Calcium, 2.7 times more Copper, 5.9 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium, 3.4 times more Selenium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Dry parboiled enriched Long-grain White Rice contains 3 times more Energy, 3.2 times more Carbohydrate and 2.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per one kilogram.
• 1 kilogram of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 in one kilogram.