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

Macros Ratio

	Protein	Fat	Carbs
Cooked Brown Rice	8%	7%	85%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	38.6% 1120kcal	129% 3740kcal	2900kcal per day for Men 19-50 years
Fat	8.56% 8.3g	10.6% 10.3g	97g per day for Men 19-50 years
Saturated Fat	5.16% 1.65g	9.2% 2.94g	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	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	181% 235g	622% 809g	130g per day for Men 19-50 years
Sugars	NA	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	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	% 1.1g	g per day for Men 19-50 years
Sucrose	NA	% 2.1g	g per day for Men 19-50 years
Fiber	47.4% 18g	47.4% 18g	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	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	85% 1.02mg	503% 6.03mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	9.23% 0.12mg	38.5% 0.5mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	83% 13.3mg	316% 50.5mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	78.4% 3.92mg	134% 6.7mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	115% 1.5mg	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	10% 40μg	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	NA	2% 0.3mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.83% 1μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	10% 100mg	71% 710mg	1000mg per day for Men 19-50 years
Copper	90% 0.81mg	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	66.3% 5.3mg	416% 33.3mg	8mg per day for Men 19-50 years
Magnesium	105% 440mg	64.3% 270mg	420mg per day for Men 19-50 years
Manganese	477% 11mg	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	110% 770mg	219% 1530mg	700mg per day for Men 19-50 years
Potassium	23.2% 790mg	51% 1740mg	3400mg per day for Men 19-50 years
Selenium	NA	362% 199μg	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	93% 10mg	11mg per day for Men 19-50 years
Water	19.7% 730g	2.66% 99g	3700g per day for Men 19-50 years

Nutrient Comparison: Cooked Brown Rice VS Dry 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 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 Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 1 kg of Dry parboiled enriched Long-grain White Rice contains 5.9 times more Vitamin B1, 4.2 times more Vitamin B2, 3.8 times more Vitamin B3, 1.7 times more Vitamin B5, 3 times more Vitamin B6 and 64.3 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 Dry parboiled enriched Long-grain White 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 Dry parboiled enriched Long-grain White Rice:

• 1 kilogram of Cooked Brown Rice has 1.6 times more Magnesium than Dry parboiled enriched Long-grain White Rice.
• While 1 kg of Dry parboiled enriched Long-grain White Rice contains 7.1 times more Calcium, 3.5 times more Copper, 6.3 times more Iron, 2 times more Phosphorus, 2.2 times more Potassium and 1.6 times more Zinc than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Manganese per one kilogram.
• 1 kilogram of Cooked 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 3.3 times more Energy, 3.4 times more Carbohydrate and 3.2 times more Protein than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per one kilogram.
• Both Cooked Medium-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6 in one kilogram.