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

Weight per 300 calories

• Long-grain Brown Rice: 81.7g
• Cooked Long-grain Brown Rice: 244g

Long-grain Brown Rice has 3 times more energy per 100g than Cooked Long-grain Brown Rice. It has high energy density when compared to other foods. Cooked Long-grain Brown Rice having average energy density.

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

Macros Ratio

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

Macro Nutrients

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.7% 2.6g	2.44% 2.37g	97g per day for Men 19-50 years
Saturated Fat	1.5% 0.48g	2% 0.63g	32g per day for Men 19-50 years
Omega 3	1.63% 0.026g	1.68% 0.027g	1.6g per day for Men 19-50 years
Omega 6	4.65% 0.79g	5.1% 0.87g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48% 62.3g	48% 62.4g	130g per day for Men 19-50 years
Sugars	0.74% 0.54g	0.81% 0.59g	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% 0g	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	% 0g	g per day for Men 19-50 years
Sucrose	% 0.54g	% 0.59g	g per day for Men 19-50 years
Fiber	7.74% 2.94g	10.3% 3.9g	38g per day for Men 19-50 years
Protein	11% 6.16g	12% 6.7g	56g per day for Men 19-50 years

Vitamins

	Long-grain Brown Rice	Cooked Long-grain 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	37% 0.44mg	36% 0.43mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	5.97% 0.078mg	13% 0.17mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	33% 5.3mg	39% 6.25mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	17.3% 0.87mg	18.5% 0.93mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30% 0.39mg	23% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	13.6% 4.08μg	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	4.7% 19μg	5.5% 22μg	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	3.27% 0.49mg	2.76% 0.41mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	0.41% 0.49μg	0.41% 0.49μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Long-grain Brown Rice	Cooked Long-grain Brown Rice	Recommended Dietary Allowance
Calcium	0.74% 7.36mg	0.73% 7.3mg	1000mg per day for Men 19-50 years
Copper	27.4% 0.25mg	28.7% 0.26mg	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	13% 1.05mg	17% 1.37mg	8mg per day for Men 19-50 years
Magnesium	22.6% 95mg	22.6% 95mg	420mg per day for Men 19-50 years
Manganese	101% 2.33mg	103% 2.38mg	2.3mg per day for Men 19-50 years
Molybdenum	116% 52.2μg	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	36.3% 254mg	36% 251mg	700mg per day for Men 19-50 years
Potassium	6% 204mg	6.17% 210mg	3400mg per day for Men 19-50 years
Selenium	25.4% 14μg	25.7% 14μg	55μg per day for Men 19-50 years
Sodium	0.27% 4.1mg	0.65% 9.76mg	1500mg per day for Men 19-50 years
Zinc	16% 1.74mg	15.7% 1.73mg	11mg per day for Men 19-50 years
Water	0.26% 9.65g	4.63% 171g	3700g per day for Men 19-50 years

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

• Raw Long-grain Brown Rice has 1.3 times more Vitamin B6 than Cooked Long-grain Brown Rice.
• While Cooked Long-grain Brown Rice contains 2.2 times more Vitamin B2 than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Vitamin B1, Vitamin B3, Vitamin B5, Vitamin B9 and Vitamin E per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B12, Vitamin C, Vitamin D and Vitamin K in 300 kcal.

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

• Cooked Long-grain Brown Rice contains 1.3 times more Iron and 17.8 times more Water than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Copper, Magnesium, Manganese, Phosphorus, Potassium, Selenium and Zinc per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Calcium in 300 kcal.

Comparison of macro-nutrients per 300 calories:

• Cooked Long-grain Brown Rice contains 1.3 times more Fiber than Raw Long-grain Brown Rice.
• Both Raw Long-grain Brown Rice and Cooked Long-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Long-grain Brown Rice as well as Cooked Long-grain Brown Rice have insufficient amounts of Fat, Omega 3, Cholesterol, Fructose, Glucose and Sucrose in 300 kcal.