Comparing Nutrients in 300 calories Cooked Long-grain Brown Rice VS Cooked Brown Rice

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Cooked Brown Rice: 268g

Both foods have similar energy densities which is average in comparison to other foods.

Which food has more nutrients per 300 calories - Cooked Long-grain Brown Rice or Cooked Brown Rice?

Macros Ratio

	Protein	Fat	Carbs
Cooked Long-grain Brown Rice	9%	7%	84%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.44% 2.37g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	2% 0.63g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	1.68% 0.027g	2.18% 0.035g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.46% 0.76g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.4g	48.4% 63g	130g per day for Men 19-50 years
Sugars	0.81% 0.59g	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% 0g	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	% 0g	NA	g per day for Men 19-50 years
Sucrose	% 0.59g	NA	g per day for Men 19-50 years
Fiber	10.3% 3.9g	12.7% 4.82g	38g per day for Men 19-50 years
Protein	12% 6.7g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	Cooked Long-grain Brown Rice	Cooked 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	36% 0.43mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	30.7% 0.4mg	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	5.5% 22μg	2.68% 10.7μg	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	2.76% 0.41mg	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Long-grain Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	24% 0.22mg	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	17% 1.37mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	128% 2.94mg	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	36% 251mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	6.22% 212mg	3400mg per day for Men 19-50 years
Selenium	25.7% 14μg	NA	55μg per day for Men 19-50 years
Sodium	0.65% 9.76mg	0.18% 2.68mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	4.63% 171g	5.3% 195g	3700g per day for Men 19-50 years

Lets compare vitamin content per 300 calories of Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• Cooked Long-grain Brown Rice has 1.6 times more Vitamin B1, 5.2 times more Vitamin B2, 1.8 times more Vitamin B3 and 2 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• While Cooked Medium-grain Brown Rice contains 1.3 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B5 per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Cooked Long-grain Brown Rice vs Cooked Brown Rice:

• Cooked Long-grain Brown Rice has 1.2 times more Phosphorus than Cooked Medium-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Manganese, Potassium, Zinc and Water per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

Both Cooked Long-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of macro-nutrients per 300 kcal
• Both Cooked Long-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate, Fiber and Protein per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.