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

Macros Ratio

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

Macro Nutrients

	Enriched Regular Long-grain White Rice	Brown Rice	Recommended Dietary Allowance
Energy	126% 3650kcal	125% 3620kcal	2900kcal per day for Men 19-50 years
Fat	6.8% 6.6g	27.6% 27g	97g per day for Men 19-50 years
Saturated Fat	5.63% 1.8g	16.8% 5.36g	32g per day for Men 19-50 years
Omega 3	19.4% 0.31g	25.6% 0.41g	1.6g per day for Men 19-50 years
Omega 6	8.6% 1.46g	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	615% 800g	586% 762g	130g per day for Men 19-50 years
Sugars	1.66% 1.2g	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	0.28% 0.2g	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	% 0.2g	NA	g per day for Men 19-50 years
Sucrose	% 0.8g	NA	g per day for Men 19-50 years
Fiber	34.2% 13g	89.5% 34g	38g per day for Men 19-50 years
Protein	127% 71.3g	134% 75g	56g per day for Men 19-50 years

Vitamins

	Enriched Regular Long-grain White 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	480% 5.76mg	344% 4.13mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	37.7% 0.49mg	33% 0.43mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	262% 42mg	269% 43mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	202% 10mg	298% 15mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	126% 1.64mg	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	578% 2310μg	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	7.33% 1.1mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.83% 1μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

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

Nutrient Comparison: Enriched Regular Long-grain White Rice VS Brown Rice per 1 kg

Compare the macro and micronutrient content in 1 kg of Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Brown Rice:

• 1 kilogram of Enriched Regular Long-grain White Rice has 1.4 times more Vitamin B1 and 11.6 times more Vitamin B9 than Brown Rice.
• While 1 kg of Raw Medium-grain Brown Rice contains 1.5 times more Vitamin B5 and 3.1 times more Vitamin B6 than Enriched Regular Long-grain White Rice.
• Both Enriched Regular Long-grain White Rice and Brown Rice provide similar amounts of Vitamin B2 and Vitamin B3 per one kilogram.
• Both Enriched Regular Long-grain White 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 Enriched Regular Long-grain White Rice vs Brown Rice:

• 1 kilogram of Enriched Regular Long-grain White Rice has 2.4 times more Iron than Brown Rice.
• While 1 kg of Raw Medium-grain Brown Rice contains 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.
• Both Enriched Regular Long-grain White Rice and Brown Rice contain similar levels of Calcium per one kilogram.

Comparison of macro-nutrients per 1 kilogram:

• 1 kg of Raw Medium-grain Brown Rice contains 4.1 times more 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 Enriched Regular Long-grain White Rice and Brown Rice offer comparable quantities of Energy, Carbohydrate and Protein per one kilogram.
• 1 kilogram of Enriched Regular Long-grain White Rice provide inadequate amounts of Omega 3 and Omega 6