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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	127% 3670kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	33% 32g	10% 9.7g	97g per day for Men 19-50 years
Saturated Fat	18.5% 5.9g	8.13% 2.6g	32g per day for Men 19-50 years
Omega 3	20% 0.32g	6.88% 0.11g	1.6g per day for Men 19-50 years
Omega 6	57% 9.7g	21% 3.55g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	587% 763g	197% 256g	130g per day for Men 19-50 years
Sugars	9.1% 6.6g	3.3% 2.4g	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% 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	% 0g	% 0g	g per day for Men 19-50 years
Sucrose	% 6.6g	% 2.4g	g per day for Men 19-50 years
Fiber	95% 36g	42% 16g	38g per day for Men 19-50 years
Protein	135% 75.4g	49% 27.4g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Long-grain 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	451% 5.4mg	148% 1.78mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	73% 0.95mg	53% 0.69mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	406% 65mg	160% 25.6mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	212% 10.6mg	76% 3.8mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	367% 4.77mg	95% 1.23mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	166% 50μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	57.5% 230μg	22.5% 90μg	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	40% 6mg	11.3% 1.7mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	5% 6μg	1.67% 2μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	9% 90mg	3% 30mg	1000mg per day for Men 19-50 years
Copper	336% 3.02mg	118% 1.06mg	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	161% 13mg	70% 5.6mg	8mg per day for Men 19-50 years
Magnesium	276% 1160mg	93% 390mg	420mg per day for Men 19-50 years
Manganese	1240% 28.5mg	423% 9.74mg	2.3mg per day for Men 19-50 years
Molybdenum	1420% 639μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	444% 3110mg	147% 1030mg	700mg per day for Men 19-50 years
Potassium	73.5% 2500mg	25.3% 860mg	3400mg per day for Men 19-50 years
Selenium	311% 171μg	105% 58μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	194% 21.3mg	64.5% 7.1mg	11mg per day for Men 19-50 years
Water	3.2% 118g	19% 703g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 3 times more Vitamin B1, 1.4 times more Vitamin B2, 2.5 times more Vitamin B3, 2.8 times more Vitamin B5, 3.9 times more Vitamin B6, 2.6 times more Vitamin B9 and 3.5 times more Vitamin E than Cooked Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 1 kg.

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

• Raw Long-grain Brown Rice has 2.8 times more Copper, 2.3 times more Iron, 3 times more Magnesium, 2.9 times more Manganese, 3 times more Phosphorus, 2.9 times more Potassium, 2.9 times more Selenium and 3 times more Zinc than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 6 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Calcium in 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Long-grain Brown Rice has 3 times more Energy, 3.3 times more Fat, 2.3 times more Saturated Fat, 2.9 times more Omega 3, 2.7 times more Omega 6, 3 times more Carbohydrate, 2.3 times more Fiber and 2.8 times more Protein than Cooked Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Cholesterol, Fructose, Glucose and Sucrose in 1 kg.