Comparing Nutrients in 1 kilogram Brown Rice VS Enriched Regular Long-grain White Rice

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Enriched Regular Long-grain White Rice	8%	2%	90%

Macro Nutrients

	Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Energy	125% 3620kcal	126% 3650kcal	2900kcal per day for Men 19-50 years
Fat	27.6% 27g	6.8% 6.6g	97g per day for Men 19-50 years
Saturated Fat	16.8% 5.36g	5.63% 1.8g	32g per day for Men 19-50 years
Omega 3	25.6% 0.41g	19.4% 0.31g	1.6g per day for Men 19-50 years
Omega 6	54% 9.2g	8.6% 1.46g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	586% 762g	615% 800g	130g per day for Men 19-50 years
Sugars	NA	1.66% 1.2g	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	% 0.2g	g per day for Men 19-50 years
Sucrose	NA	% 0.8g	g per day for Men 19-50 years
Fiber	89.5% 34g	34.2% 13g	38g per day for Men 19-50 years
Protein	134% 75g	127% 71.3g	56g per day for Men 19-50 years

Vitamins

	Brown Rice	Enriched Regular 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	344% 4.13mg	480% 5.76mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	33% 0.43mg	37.7% 0.49mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	269% 43mg	262% 42mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	298% 15mg	202% 10mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	392% 5.1mg	126% 1.64mg	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	50% 200μg	578% 2310μg	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	7.33% 1.1mg	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

	Brown Rice	Enriched Regular Long-grain White Rice	Recommended Dietary Allowance
Calcium	33% 330mg	28% 280mg	1000mg per day for Men 19-50 years
Copper	308% 2.77mg	244% 2.2mg	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	225% 18mg	539% 43mg	8mg per day for Men 19-50 years
Magnesium	340% 1430mg	59.5% 250mg	420mg per day for Men 19-50 years
Manganese	1627% 37.4mg	473% 11mg	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	377% 2640mg	164% 1150mg	700mg per day for Men 19-50 years
Potassium	79% 2680mg	34% 1150mg	3400mg per day for Men 19-50 years
Selenium	NA	275% 151μg	55μg per day for Men 19-50 years
Sodium	2.67% 40mg	3.33% 50mg	1500mg per day for Men 19-50 years
Zinc	184% 20mg	99% 11mg	11mg per day for Men 19-50 years
Water	3.34% 124g	3.14% 116g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 kilogram of Brown Rice vs Enriched Regular Long-grain White Rice:

• Raw Medium-grain Brown Rice has 1.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 1.4 times more Vitamin B1 and 11.6 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Vitamin B2 and Vitamin B3 per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 1 kg.

Comparing minerals per 1 kilogram for Brown Rice vs Enriched Regular Long-grain White Rice:

• Raw Medium-grain Brown Rice has 1.3 times more Copper, 5.7 times more Magnesium, 3.4 times more Manganese, 2.3 times more Phosphorus, 2.3 times more Potassium and 1.9 times more Zinc than Enriched Regular Long-grain White Rice.
• While Enriched Regular Long-grain White Rice contains 2.4 times more Iron than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Calcium per 1 kg.

Comparison of macro-nutrients per 1 kilogram:

• Raw Medium-grain Brown Rice has 4.1 times more Fat, 3 times more Saturated Fat, 1.3 times more Omega 3, 6.3 times more Omega 6 and 2.6 times more Fiber than Enriched Regular Long-grain White Rice.
• Both Raw Medium-grain Brown Rice and Enriched Regular Long-grain White Rice have similar amounts of Energy, Carbohydrate and Protein per 1 kg.
• Both Raw Medium-grain Brown Rice as well as Enriched Regular Long-grain White Rice have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 kg.