Comparing Nutrients in 300 calories Brown Rice VS Cooked Brown Rice

Weight per 300 calories

• Brown Rice: 83g
• Cooked Brown Rice: 268g

Brown Rice has 3.2 times more energy per 100g than Cooked Brown Rice. It has high energy density when compared to other foods. Cooked Medium-grain Brown Rice having average energy density.

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

Macros Ratio

	Protein	Fat	Carbs
Brown Rice	8%	7%	85%
Cooked Brown Rice	8%	7%	85%

Macro Nutrients

	Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Energy	10.3% 300kcal	10.3% 300kcal	2900kcal per day for Men 19-50 years
Fat	2.3% 2.22g	2.3% 2.22g	97g per day for Men 19-50 years
Saturated Fat	1.4% 0.44g	1.4% 0.44g	32g per day for Men 19-50 years
Omega 3	2.12% 0.034g	2.18% 0.035g	1.6g per day for Men 19-50 years
Omega 6	4.48% 0.76g	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	48.6% 63g	48.4% 63g	130g per day for Men 19-50 years
Sugars	NA	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	NA	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	NA	NA	g per day for Men 19-50 years
Sucrose	NA	NA	g per day for Men 19-50 years
Fiber	7.4% 2.8g	12.7% 4.82g	38g per day for Men 19-50 years
Protein	11% 6.2g	11% 6.2g	56g per day for Men 19-50 years

Vitamins

	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	28.5% 0.34mg	22.8% 0.27mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	2.74% 0.036mg	2.47% 0.032mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	22.3% 3.57mg	22.3% 3.56mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	24.7% 1.23mg	21% 1.05mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	32.4% 0.42mg	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	4.14% 16.6μg	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	NA	NA	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	NA	NA	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Brown Rice	Cooked Brown Rice	Recommended Dietary Allowance
Calcium	2.73% 27.3mg	2.68% 26.8mg	1000mg per day for Men 19-50 years
Copper	25.5% 0.23mg	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	18.6% 1.5mg	17.7% 1.4mg	8mg per day for Men 19-50 years
Magnesium	28.2% 119mg	28% 118mg	420mg per day for Men 19-50 years
Manganese	135% 3.1mg	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	31.3% 219mg	29.5% 206mg	700mg per day for Men 19-50 years
Potassium	6.53% 222mg	6.22% 212mg	3400mg per day for Men 19-50 years
Selenium	NA	NA	55μg per day for Men 19-50 years
Sodium	0.22% 3.3mg	0.18% 2.68mg	1500mg per day for Men 19-50 years
Zinc	15.2% 1.67mg	15% 1.66mg	11mg per day for Men 19-50 years
Water	0.28% 10.3g	5.3% 195g	3700g per day for Men 19-50 years

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

• Raw Medium-grain Brown Rice has 1.3 times more Vitamin B1 and 1.5 times more Vitamin B9 than Cooked Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Vitamin B3, Vitamin B5 and Vitamin B6 per 300 kcal.
• Both Raw Medium-grain Brown Rice as well as Cooked Medium-grain Brown Rice have insufficient amounts of Vitamin A, Vitamin B2, Vitamin B12, Vitamin C and Vitamin D in 300 kcal.

Comparing minerals per 300 calories for Brown Rice vs Cooked Brown Rice:

• Cooked Medium-grain Brown Rice contains 19.1 times more Water than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Copper, Iron, Magnesium, Manganese, Phosphorus, Potassium and Zinc per 300 kcal.
• Both Raw Medium-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:

• Cooked Medium-grain Brown Rice contains 1.7 times more Fiber than Raw Medium-grain Brown Rice.
• Both Raw Medium-grain Brown Rice and Cooked Medium-grain Brown Rice have similar amounts of Energy, Omega 6, Carbohydrate and Protein per 300 kcal.
• Both Raw Medium-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.