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

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Dry parboiled enriched Long-grain White Rice	8%	3%	89%

Macro Nutrients

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Energy	19.2% 558kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	4.54% 4.4g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	3.7% 1.18g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.1% 0.05g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	9.47% 1.6g	8.14% 1.4g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	89.3% 116g	282% 367g	130g per day for Men 19-50 years
Sugars	1.5% 1.1g	2.06% 1.5g	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% 0g	0.13% 0.091g	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	% 0g	% 0.5g	g per day for Men 19-50 years
Sucrose	% 1.1g	% 0.95g	g per day for Men 19-50 years
Fiber	19% 7.26g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	22% 12.4g	61% 34g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain 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	67.3% 0.81mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	24% 0.31mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	72.6% 11.6mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	34.5% 1.72mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	43% 0.56mg	158% 2.05mg	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	10.2% 41μg	291% 1166μg	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	5.14% 0.77mg	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.76% 0.91μg	0.38% 0.45μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Dry parboiled enriched Long-grain White Rice	Recommended Dietary Allowance
Calcium	1.36% 13.6mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	53.4% 0.48mg	143% 1.3mg	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	31.8% 2.54mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	42% 177mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	192% 4.4mg	204% 4.7mg	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	66.7% 467mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	11.5% 390mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	48% 26.3μg	164% 90μg	55μg per day for Men 19-50 years
Sodium	1.2% 18mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	29.3% 3.22mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	8.6% 319g	1.2% 44.7g	3700g per day for Men 19-50 years

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

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

• 1 pound of Cooked Long-grain Brown Rice has 1.4 times more Vitamin B2 than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 3.4 times more Vitamin B1, 2 times more Vitamin B3, 1.8 times more Vitamin B5, 3.7 times more Vitamin B6 and 28.6 times more Vitamin B9 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D, Vitamin E and Vitamin K in one pound.

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

• 1 pound of Cooked Long-grain Brown Rice has 1.4 times more Magnesium than Dry parboiled enriched Long-grain White Rice.
• While 1 lb of Dry parboiled enriched Long-grain White Rice contains 23.7 times more Calcium, 2.7 times more Copper, 5.9 times more Iron, 1.5 times more Phosphorus, 2 times more Potassium, 3.4 times more Selenium and 1.4 times more Zinc than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Manganese per one pound.
• 1 pound of Cooked Long-grain Brown Rice lack sufficient amounts of Calcium

Comparison of macro-nutrients per 1 pound:

• 1 lb of Dry parboiled enriched Long-grain White Rice contains 3 times more Energy, 3.2 times more Carbohydrate and 2.7 times more Protein than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Fiber per one pound.
• 1 pound of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 6
• Both Cooked Long-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Omega 3 in one pound.