Comparing Nutrients in 300 calories Cooked Brown Rice VS Dry parboiled enriched Long-grain White Rice

Weight per 300 calories

• Cooked Brown Rice: 268g
• Dry parboiled enriched Long-grain White Rice: 80.2g

Dry parboiled enriched Long-grain White Rice has 3.3 times more energy per unit of mass than Cooked Medium-grain Brown Rice, which is high in comparison to other foods. Cooked Brown Rice having average energy density.

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or 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	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	0.85% 0.83g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	0.74% 0.24g	32g per day for Men 19-50 years
Omega 3	2.18% 0.035g	0.85% 0.014g	1.6g per day for Men 19-50 years
Omega 6	4.46% 0.76g	1.44% 0.24g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	48.4% 63g	50% 65g	130g per day for Men 19-50 years
Sugars	NA	0.37% 0.26g	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	0.022% 0.016g	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	% 0.088g	g per day for Men 19-50 years
Sucrose	NA	% 0.17g	g per day for Men 19-50 years
Fiber	12.7% 4.82g	3.8% 1.44g	38g per day for Men 19-50 years
Protein	11% 6.2g	10.8% 6.02g	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	22.8% 0.27mg	40.3% 0.48mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.47% 0.032mg	3.1% 0.04mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.56mg	25.3% 4.05mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	21% 1.05mg	10.8% 0.54mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	30.7% 0.4mg	28% 0.36mg	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	2.68% 10.7μg	51.5% 206μg	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	0.16% 0.024mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	0.067% 0.08μg	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	2.68% 26.8mg	5.7% 57mg	1000mg per day for Men 19-50 years
Copper	24% 0.22mg	25.3% 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	17.7% 1.4mg	33.4% 2.67mg	8mg per day for Men 19-50 years
Magnesium	28% 118mg	5.16% 21.7mg	420mg per day for Men 19-50 years
Manganese	128% 2.94mg	36% 0.83mg	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	29.5% 206mg	17.5% 123mg	700mg per day for Men 19-50 years
Potassium	6.22% 212mg	4.1% 140mg	3400mg per day for Men 19-50 years
Selenium	NA	29% 16μg	55μg per day for Men 19-50 years
Sodium	0.18% 2.68mg	0.11% 1.6mg	1500mg per day for Men 19-50 years
Zinc	15% 1.66mg	7.44% 0.82mg	11mg per day for Men 19-50 years
Water	5.3% 195g	0.21% 7.9g	3700g per day for Men 19-50 years

Cooked Brown Rice VS Dry Parboiled Enriched Long-grain White Rice Nutrients Per 300 Kcal

Discover which food has more nutrients per 300 calories - Cooked Brown Rice or Dry parboiled enriched Long-grain White Rice?

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

• 300 calories of Cooked Brown Rice have 1.9 times more Vitamin B5 than Dry parboiled enriched Long-grain White Rice.
• While 300 kcal of Dry parboiled enriched Long-grain White Rice contain 1.8 times more Vitamin B1 and 19.2 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice provide similar amounts of Vitamin B3 and Vitamin B6 per 300 calories.
• 300 calories of Cooked Brown Rice have insufficient amounts of 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 B2, Vitamin B12, Vitamin C and Vitamin D in 300 calories.

Comparing minerals per 300 calories for Cooked Brown Rice vs Dry parboiled enriched Long-grain White Rice:

• 300 calories of Cooked Brown Rice have 5.4 times more Magnesium, 3.5 times more Manganese, 1.7 times more Phosphorus, 1.5 times more Potassium and 2 times more Zinc than Dry parboiled enriched Long-grain White Rice.
• While 300 kcal of Dry parboiled enriched Long-grain White Rice contain 1.9 times more Iron than Cooked Medium-grain Brown Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice contain similar levels of Copper per 300 calories.
• 300 calories of Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Magnesium and Potassium
• Both Cooked Medium-grain Brown Rice as well as Dry parboiled enriched Long-grain White Rice lack sufficient amounts of Calcium in 300 calories.

Comparison of macro-nutrients per 300 calories:

• 300 calories of Cooked Brown Rice have 3.3 times more Fiber than Dry parboiled enriched Long-grain White Rice.
• Both Cooked Brown Rice and Dry parboiled enriched Long-grain White Rice offer comparable quantities of Energy, Carbohydrate and Protein per 300 calories.
• 300 calories of Dry parboiled enriched Long-grain White Rice provide inadequate amounts of Fiber
• 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 300 calories.