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

Weight per 300 calories

• Cooked Long-grain Brown Rice: 244g
• Brown Rice: 83g

Raw Medium-grain Brown Rice has 2.9 times more energy per unit of mass than Cooked Long-grain Brown Rice, which is high in comparison to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Cooked Long-grain Brown Rice	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	2.12% 0.034g	1.6g per day for Men 19-50 years
Omega 6	5.1% 0.87g	4.48% 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	48.6% 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	7.4% 2.8g	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	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	28.5% 0.34mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	13% 0.17mg	2.74% 0.036mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	39% 6.25mg	22.3% 3.57mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	18.5% 0.93mg	24.7% 1.23mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	23% 0.3mg	32.4% 0.42mg	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	4.14% 16.6μg	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	Brown Rice	Recommended Dietary Allowance
Calcium	0.73% 7.3mg	2.73% 27.3mg	1000mg per day for Men 19-50 years
Copper	28.7% 0.26mg	25.5% 0.23mg	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	18.6% 1.5mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	28.2% 119mg	420mg per day for Men 19-50 years
Manganese	103% 2.38mg	135% 3.1mg	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	31.3% 219mg	700mg per day for Men 19-50 years
Potassium	6.17% 210mg	6.53% 222mg	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	0.22% 3.3mg	1500mg per day for Men 19-50 years
Zinc	15.7% 1.73mg	15.2% 1.67mg	11mg per day for Men 19-50 years
Water	4.63% 171g	0.28% 10.3g	3700g per day for Men 19-50 years

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

• Cooked Long-grain Brown Rice has 1.3 times more Vitamin B1, 4.7 times more Vitamin B2, 1.7 times more Vitamin B3 and 1.3 times more Vitamin B9 than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Vitamin B5 and 1.4 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice as well as Raw 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 Brown Rice:

• Cooked Long-grain Brown Rice has 16.7 times more Water than Raw Medium-grain Brown Rice.
• While Raw Medium-grain Brown Rice contains 1.3 times more Manganese than Cooked Long-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Long-grain Brown Rice has 1.4 times more Fiber than Raw Medium-grain Brown Rice.
• Both Cooked Long-grain Brown Rice and Raw Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Cooked Long-grain Brown Rice as well as Raw Medium-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Glucose and Sucrose in 300 kcal.