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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Cooked parboiled enriched Long-grain White Rice	10%	3%	87%

Macro Nutrients

	Cooked Brown Rice	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	38.6% 1120kcal	42.4% 1230kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	3.8% 3.7g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	2.3% 0.74g	32g per day for Men 19-50 years
Omega 3	8.13% 0.13g	10.6% 0.17g	1.6g per day for Men 19-50 years
Omega 6	16.6% 2.83g	4.35% 0.74g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	181% 235g	200% 261g	130g per day for Men 19-50 years
Sugars	NA	1.5% 1.1g	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	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	NA	% 0.1g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	47.4% 18g	23.7% 9g	38g per day for Men 19-50 years
Protein	41.4% 23g	52% 29g	56g per day for Men 19-50 years

Vitamins

	Cooked Brown Rice	Cooked 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	85% 1.02mg	177% 2.12mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	14.6% 0.19mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	144% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	64.6% 3.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	120% 1.56mg	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	203% 810μg	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	0.67% 0.1mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0% 0μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Cooked parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	10% 100mg	19% 190mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	77.8% 0.7mg	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	226% 18mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	21.4% 90mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	154% 3.54mg	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	78.6% 550mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	16.5% 560mg	3400mg per day for Men 19-50 years
Selenium	NA	169% 93μg	55μg per day for Men 19-50 years
Sodium	0.67% 10mg	1.33% 20mg	1500mg per day for Men 19-50 years
Zinc	56.4% 6.2mg	33.6% 3.7mg	11mg per day for Men 19-50 years
Water	19.7% 730g	19% 704g	3700g per day for Men 19-50 years

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

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

• 1 kilogram of Cooked Brown Rice has 1.2 times more Vitamin B5 than Cooked parboiled enriched Long-grain White Rice.
• While 1 kg of Cooked parboiled enriched Long-grain White Rice contains 2.1 times more Vitamin B1, 1.7 times more Vitamin B3 and 20.3 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Cooked parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B6 per one kilogram.
• 1 kilogram of Cooked Brown Rice have insufficient amounts of Vitamin B9
• Both Cooked Medium-grain Brown Rice as well as Cooked parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in one kilogram.

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

• 1 kilogram of Cooked Brown Rice has 4.9 times more Magnesium, 3.1 times more Manganese, 1.4 times more Phosphorus, 1.4 times more Potassium and 1.7 times more Zinc than Cooked parboiled enriched Long-grain White Rice.
• While 1 kg of Cooked parboiled enriched Long-grain White Rice contains 3.4 times more Iron than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Cooked parboiled enriched Long-grain White Rice contain similar levels of Copper per one kilogram.
• 1 kilogram of Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Potassium
• Both Cooked Medium-grain Brown Rice as well as Cooked parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kilogram of Cooked Brown Rice has 2 times more Fiber than Cooked parboiled enriched Long-grain White Rice.
• While 1 kg of Cooked parboiled enriched Long-grain White Rice contains 1.3 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Cooked parboiled enriched Long-grain White Rice offer comparable quantities of Energy and Carbohydrate per one kilogram.
• Both Cooked Medium-grain Brown Rice as well as Cooked parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.