Comparing Nutrients in 1 kilogram Cooked Brown Rice VS Brown Rice

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Brown Rice	Brown Rice	Recommended Dietary Allowance
Energy	38.6% 1120kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	54% 9.2g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	586% 762g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	47.4% 18g	89.5% 34g	38g per day for Men 19-50 years
Protein	41.4% 23g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	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	85% 1.02mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	392% 5.1mg	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	10% 40μg	50% 200μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Brown Rice	Recommended Dietary Allowance
Calcium	10% 100mg	33% 330mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	308% 2.77mg	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	66.3% 5.3mg	225% 18mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	340% 1430mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	1627% 37.4mg	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	110% 770mg	377% 2640mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	79% 2680mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	2.67% 40mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	184% 20mg	11mg per day for Men 19-50 years
Water	19.7% 730g	3.34% 124g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Brown Rice per 1 kg

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

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

• 1 kg of Raw Medium-grain Brown Rice contains 4 times more Vitamin B1, 3.6 times more Vitamin B2, 3.2 times more Vitamin B3, 3.8 times more Vitamin B5, 3.4 times more Vitamin B6 and 5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• 1 kilogram of Cooked Brown Rice have insufficient amounts of Vitamin B2 and Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Raw 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 Brown Rice vs Brown Rice:

• 1 kg of Raw Medium-grain Brown Rice contains 3.3 times more Calcium, 3.4 times more Copper, 3.4 times more Iron, 3.3 times more Magnesium, 3.4 times more Manganese, 3.4 times more Phosphorus, 3.4 times more Potassium and 3.3 times more Zinc than Cooked Medium-grain Brown Rice.
• 1 kilogram of Cooked Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Medium-grain Brown Rice contains 3.2 times more Energy, 3.2 times more Fat, 3.2 times more Omega 3, 3.2 times more Omega 6, 3.2 times more Carbohydrate, 1.9 times more Fiber and 3.2 times more Protein than Cooked Medium-grain Brown Rice.
• 1 kilogram of Cooked Brown Rice provide inadequate amounts of Omega 3 and Omega 6