Comparing Nutrients in 1 pound 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	17.5% 508kcal	58.5% 1696kcal	2900kcal per day for Men 19-50 years
Fat	3.9% 3.76g	4.8% 4.67g	97g per day for Men 19-50 years
Saturated Fat	2.34% 0.75g	4.17% 1.33g	32g per day for Men 19-50 years
Omega 3	3.7% 0.059g	4.8% 0.077g	1.6g per day for Men 19-50 years
Omega 6	7.55% 1.3g	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	82% 107g	282% 367g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	% 0.5g	g per day for Men 19-50 years
Sucrose	NA	% 0.95g	g per day for Men 19-50 years
Fiber	21.5% 8.16g	21.5% 8.16g	38g per day for Men 19-50 years
Protein	18.8% 10.5g	61% 34g	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	38.6% 0.46mg	228% 2.74mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	4.2% 0.054mg	17.4% 0.23mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	37.7% 6.03mg	143% 23mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	35.6% 1.78mg	61% 3.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	52% 0.68mg	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	4.54% 18μg	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	NA	0.91% 0.14mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.38% 0.45μg	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	4.54% 45.4mg	32.2% 322mg	1000mg per day for Men 19-50 years
Copper	41% 0.37mg	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	30% 2.4mg	189% 15mg	8mg per day for Men 19-50 years
Magnesium	47.5% 200mg	29% 122mg	420mg per day for Men 19-50 years
Manganese	216% 4.98mg	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	50% 349mg	99% 694mg	700mg per day for Men 19-50 years
Potassium	10.5% 358mg	23.2% 789mg	3400mg per day for Men 19-50 years
Selenium	NA	164% 90μg	55μg per day for Men 19-50 years
Sodium	0.3% 4.54mg	0.6% 9.07mg	1500mg per day for Men 19-50 years
Zinc	25.6% 2.8mg	42% 4.63mg	11mg per day for Men 19-50 years
Water	8.94% 331g	1.2% 44.7g	3700g per day for Men 19-50 years

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

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

• 1 lb 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 pound 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 pound.

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

• 1 pound of Cooked Brown Rice has 1.6 times more Magnesium than Dry parboiled enriched Long-grain White Rice.
• While 1 lb 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 pound.
• 1 pound of Cooked 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 3.3 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 pound.
• 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 pound.